Bodyweight Triceps Extension
What is Bodyweight Triceps Extension:
The Bodyweight Triceps Extension is a challenging and effective exercise that isolates and intensifies triceps engagement. This bodyweight variation of the overhead triceps extension commonly performed in gyms focuses on targeting and developing the triceps without the need for additional equipment. In this variation, the arms are extended overhead while maintaining a narrow hand position, creating a targeted and efficient triceps workout. This exercise not only builds strength in the triceps but also contributes to sculpting well-defined and toned arms.
Key Benefits:
- Triceps Isolation: Specifically targets and isolates the triceps for enhanced muscle development.
- Core Engagement: Develop a strong core as you stabilize your body throughout the push-up motion, fostering overall stability.
- Accessible Anywhere Workout: Whether at home, in a park, or during a quick break, Bodyweight Triceps Extensions offer a convenient and effective exercise option without the need for specialized equipment.
Variations:
- Narrow Push-Up: Similar to the diamond push-up, this variation emphasizes triceps engagement with hands placed closer together.
- Diamond Push-Up: A challenging variation of the traditional push-up where the hand placement forms a diamond shape beneath the chest, intensifying the focus on the triceps.
- Sphinx Push-Up: Maintains forearms on the ground throughout the movement, while doing triceps extensions without momentum, further challenging the triceps.
How to perform Bodyweight Triceps Extensions:
- Starting Position: Place your hands on a stable surface and walk away until you are properly aligned, assuming a hollow body or plank position.
- Execution: Bend your elbows, lowering your head just below your hands, then extend your elbows to return to the starting position while keeping your other muscles rigid.
- Repetition: Begin with scapular protraction at the start of the movement. Then, you have the option to either disengage or retract the scapula, or maintain protraction throughout the repetitions.
Breathing Technique:
Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise.
- Inhale: Inhale deeply at the starting position or as you descend.
- Exhale: Either hold your breath in as you push back up to the starting position and exhale forcefully, particularly during high-intensity moments, or exhale as you push back up.
Additional Information:
Comment:
Probably the best bodyweight triceps isolation exercise due its modifiability, that even an absolute beginner can start doing and benefit from it.
Similar to free weight and machine overhead triceps extension.
Ways to make it easier:
- Focusing only on the Concentric or Eccentric phase
- Increasing the height - the more upright you are, the easier it gets
- Decreasing the Range of Motion - partial reps, only go as far as you can handle
- Regressing to an easier variation/exercise
Ways to make it harder:
- Playing with the Tempo & adding an Isometric phase (pause/hold)
- Decreasing the height - the more horizontal you are, the harder it gets
- Adding resistance - wearing weighted vest or backpack
- Progressing to a harder variation/exercise