Kneeling bodyweight triceps extension
Bodyweight kneeling triceps extension is a highly effective exercise targeting the triceps, a crucial muscle group for upper body strength and stability. By engaging not just the triceps but also the deltoids and core muscles for stability, this movement promotes functional strength applicable to various sports. The exercise can enhance arm endurance, improve elbow joint strength, and contribute to better overall upper body performance. For athletes, this exercise aids in activities requiring pushing power, such as throwing in track and field, or contact sports like football and rugby.
| Primary muscle group: | Arms |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
10
Avg. reps/set
Rating
* Based on data from the Blaze community
Description
- 1Get on your hand and knees and then lower your body to the floor so that your elbows are parallel to the floor. Slightly lean forward so that your bodyweight is resting on your elbows. This is your starting position.
- 2Exhale as you push your body upwards by extending your elbows. Your power should come from your triceps.
- 3Inhale as you lower your body again to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Maintain Form: To ensure you're targeting the triceps effectively, keep your body rigid. Engage your core and glutes to stabilize yourself.
Hand Position: Position your hands shoulder-width apart to emphasize the triceps more. Ensure that your palms are flat on the ground, and your fingers are splayed for better stability.
Elbow Alignment: Keep your elbows tucked in close to your body throughout the movement. Flaring them out reduces the effectiveness on the triceps and might strain other muscles.
Controlled Movement: Focus on slow and controlled movements both when lowering and raising your body. This maximizes muscle engagement and reduces the risk of injury.
Breathing Technique: Inhale as you lower your body towards the ground and exhale as you push back up. Proper breathing helps maintain rhythm and oxygen flow to your muscles.
Progression: Start with fewer repetitions and gradually increase as you build strength. Concentrate on proper form rather than quantity.
Use a Mat: Perform the exercise on a padded surface or mat to reduce stress on your knees.
Modify if Needed: If you find the standard position too challenging, slightly widen the stance of your knees or lower the intensity by reducing the depth you lower your body.
Regular Checks: Periodically check your form in a mirror or record yourself to spot any deviations which can be corrected promptly.
Stretch and Warm-Up: Properly warm up your triceps and shoulder muscles before starting the exercise to prevent strains and improve flexibility.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
