Bodyweight Overhead Triceps Extension
- Músculo objetivo
- Triceps Brachii
- Equipamiento
- Body weight
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The bodyweight overhead triceps extension is an upper-arm strength exercise that isolates the triceps brachii using your own bodyweight as resistance. Performed by leaning into a fixed bar or surface and extending at the elbows from behind your head, it builds triceps strength and lockout power without any added weight.
Cómo hacer el Bodyweight Overhead Triceps Extension
- 1Set a sturdy bar or rail at roughly head height and grip it overhand, slightly narrower than shoulder-width.
- 2Step your feet back and lean forward so your body forms a straight line from heels to head, with your weight supported by your arms.
- 3Bend only at the elbows, lowering your head toward and just past the bar until your forearms are alongside your upper arms.
- 4Keep your upper arms fixed and your elbows pointing forward, letting your head travel below the bar.
- 5Brace your core and keep your hips, torso, and legs in one rigid line throughout.
- 6Press back up by extending your elbows, driving through your triceps until your arms are fully straight.
- 7Pause briefly at the top with elbows locked, then repeat for your target reps.
- 8Walk your feet in to finish and step away from the bar under control.
Consejos de técnica
- Move your feet farther back to make the angle harder, or closer in to make it easier — adjust the lean to match your strength.
- Keep your upper arms as still as possible so the work stays on the triceps rather than the shoulders or chest.
- Maintain a tight, straight body line and avoid sagging at the hips so the elbows do all the bending.
- Lower under control over 2–3 seconds rather than dropping, keeping constant tension on the triceps.
- Test the bar or surface for stability before loading your bodyweight onto it.
Errores comunes
- Letting the upper arms drift and pressing from the shoulders, which turns the movement into a push-up and takes tension off the triceps.
- Bending at the hips so the body folds instead of staying rigid, which shortens the range and cheats the rep.
- Flaring the elbows out to the sides, which stresses the elbow joint and reduces triceps engagement.
- Using too steep a lean before you have the strength, causing the elbows to collapse and form to break down.
- Rushing the lowering phase and bouncing out of the bottom, which removes tension and risks the elbows.
Preguntas frecuentes
What muscles does the bodyweight overhead triceps extension work?
It targets the triceps brachii — the muscle on the back of the upper arm responsible for straightening the elbow. Your bodyweight provides the resistance as you extend at the elbows.
Is the bodyweight overhead triceps extension good for beginners?
Yes. Because you control the difficulty by how far you step your feet back, beginners can start with a more upright lean and gradually increase the angle as their triceps get stronger.
How do I make this exercise harder or easier?
Step your feet farther back and lean more horizontally to increase the load on your triceps. To make it easier, keep your body more upright so less of your bodyweight rests on your arms.
How many sets and reps should I do?
Since difficulty is adjustable, aim for 3–4 sets of 8–15 controlled reps. Pick a lean angle where the last couple of reps are challenging but your form stays strict.
Where should I feel this exercise?
You should feel it working the triceps along the back of your upper arms, especially through the lockout. If you mainly feel it in your shoulders or chest, keep your upper arms more fixed.
