Bodyweight Triceps Extension
What is Bodyweight Triceps Extension:
The Bodyweight Triceps Extension is a bodyweight overhead triceps isolation exercise, similar to the overhead triceps exercises performed in gyms using cable machines and free weights. It involves assuming a plank-like position with the arms overhead—above 90 degrees of arm elevation— holding onto something like a corner of a table or paralletes for support, then pushing up through elbow extension, using only the triceps brachii.
Key Benefits:
- Size and Strength: Works primarily the triceps brachii, promoting muscle growth and strength improvement.
- Joint Stability: Enhances shoulder, elbow, and wrist stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
- Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
- Functional Strength: Improves elbow extension strength and overall fitness, translating to improved performance in daily activities and sports.
- Versatile and Scalable: This can be performed with or without added resistance and can be modified in terms of body positioning to adjust difficulty, making it adaptable for all fitness levels.
- Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.
Variations:
- Narrow Push-up: A push-up variation performed by placing the hands shoulder-width apart and biasing the triceps.
- Diamond Push-up: A push-up variation performed by placing the hands narrower than shoulder-width apart and forming a diamond shape, biasing the triceps.
- Sphinx Push-up: A bodyweight triceps isolation exercise that involves starting in a sphinx-like position where the forearms are placed on the floor, then doing triceps extensions or push-ups using only the triceps.
- Weighted Bodyweight Triceps Extension: Increase the intensity by adding resistance with a weight vest or a backpack.
How to perform Bodyweight Triceps Extensions:
- Starting Position: Place your hands shoulder-width apart on a stable surface or paralletes in front of you and adjust your body position accordingly in terms of the exercise's proper form and intensity you're aiming for. Maintain scapular depression, slight shoulder protraction, and core engagement.
- Execution: Initiate the movement by pushing yourself up through only elbow extension, using only your triceps. Hold this position briefly, then lower yourself back to the starting position with control.
- Repetition: Repeat the movement for your desired number of repetitions.
Breathing Technique:
Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:
- Inhale: Inhale at the starting position or as you descend.
- Exhale: Exhale at the top/starting position.
Additional Information:
Comment:
Probably the best bodyweight triceps isolation exercise due to its modifiability—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 a weight vest or backpack
- Progressing to a harder variation/exercise