Bodyweight Triceps Extension From Plank Position

Muscles worked

Setup

1. Start in a forearm plank position with your elbows directly under your shoulders and forearms flat on the floor, parallel to each other.
2. Place your palms flat on the floor with fingers pointing straight ahead.
3. Engage your core and squeeze your glutes to create a straight line from your head to your heels.
4. Set your feet hip-width apart for stability or closer together to increase the core challenge.

How to do it

1. Exhale as you press firmly through your palms to straighten your arms, lifting both elbows off the floor simultaneously.
2. Continue the movement until your arms are fully extended, ensuring your hips do not sag or rise during the press.
3. Inhale as you slowly lower your elbows back to the floor with a controlled 3-second eccentric tempo.
4. Touch your elbows lightly to the floor and immediately begin the next repetition without resting.

Form checklist

• Keep your elbows tucked in and pointing toward your feet; do not let them flare out to the sides.
• Maintain a neutral spine and avoid arching your lower back as you press up.
• Ensure both elbows leave and return to the floor at the exact same time.
• Keep your gaze slightly in front of your hands to maintain a neutral neck position.

Pro tips

• To maximize triceps recruitment, focus on pushing the floor 'away' from you rather than just pushing your body up.
• The further forward your hands are placed relative to your shoulders, the more difficult the lever becomes for the triceps.

Make it harder

• Walk your hands further out in front of your head to increase the mechanical disadvantage and intensity.
• Perform the movement unilaterally by lifting one arm at a time, which significantly increases the demand on the obliques to prevent trunk rotation.

Frequently asked

What muscles does the bodyweight triceps extension from plank position work?

The bodyweight triceps extension from plank position primarily targets the triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the bodyweight triceps extension from plank position?

The bodyweight triceps extension from plank position requires no equipment — just your body weight.

Is the bodyweight triceps extension from plank position good for beginners?

The bodyweight triceps extension from plank position is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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