How to do the Bodyweight Triceps Extension
Step by step
- Set a barbell securely at about hip height and grip it shoulder-width, arms straight.
- Walk your feet back so your body leans forward in a straight line.
- Keeping your body rigid, bend only at the elbows to lower your head toward the bar.
- Let your forearms travel over the bar as your elbows point forward.
- Press through your triceps to straighten the arms and push back to the start.
The thing people get wrong
Brace your core so your hips do not sag. Move only at the elbows; the shoulders and torso stay a straight, locked line.
Coaching cue
Keep your elbows pointing forward and close together as your head passes under the bar.
Stay safe
Make sure the bar is locked in and cannot roll or slip before you lean your weight on it.
Make it easier or harder
- Easier: Set the bar higher so you stand more upright and lift less of your weight.
- Harder: Set the bar lower so you lean closer to horizontal.
Muscles worked
- Primary: Triceps
- Secondary: Chest
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