Bodyweight Triceps Extension from Plank Position
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The bodyweight triceps extension from plank position is an upper-arm strength exercise that targets the triceps using only your own body weight. Starting from a forearm plank and pressing up onto your hands, it builds pressing strength in the triceps while demanding constant core and shoulder stability to keep your body in a straight line.
Cómo hacer el Bodyweight Triceps Extension from Plank Position
- 1Set up in a forearm plank with your elbows under your shoulders, forearms flat on the floor, and your body in a straight line from head to heels.
- 2Brace your core, squeeze your glutes, and keep your hips level so your torso does not sag or pike.
- 3Press through one hand at a time to lift your upper body, extending that elbow until your arm is straight and you are supported on your palm.
- 4Repeat with the other arm so you finish in a high plank with both arms fully extended and shoulders stacked over your wrists.
- 5Keep your elbows tracking close to your sides throughout, driving the movement from your triceps rather than swinging your hips.
- 6Lower back down one forearm at a time under control, returning to the starting forearm plank.
- 7Continue alternating which arm leads, then rest once your form starts to break.
Consejos de técnica
- Keep your core braced and your hips square to the floor the entire time so the triceps do the work instead of your lower back.
- Move slowly and under control on both the press-up and the lower-down to maximize tension on the triceps.
- Alternate the leading arm set to set so both triceps share the load evenly.
- Position your hands directly under your shoulders as you extend so your wrists stay stacked and protected.
Errores comunes
- Letting your hips sag or pike up, which shifts the effort to your lower back and core and takes tension off the triceps.
- Flaring your elbows wide instead of keeping them close to your ribs, which stresses the shoulders and reduces triceps work.
- Rushing through reps and using momentum, which lets your stronger side compensate and cuts the load on the triceps.
- Letting your shoulders drift behind or in front of your wrists at the top, putting unnecessary strain on the wrist and shoulder joints.
Preguntas frecuentes
What muscles does the bodyweight triceps extension from plank position work?
It mainly works the triceps in your upper arms, since they extend the elbow to press your body up. Your core and shoulders also work hard to hold the plank steady throughout each rep.
Is this exercise good for beginners?
Yes, because it uses only your body weight and no equipment. If a full plank is too hard, drop to your knees while keeping your body straight from head to knees, then progress to the full position.
How many sets and reps should I do?
A sensible starting point is 2 to 4 sets of 8 to 12 controlled reps, alternating the leading arm. Stop a set once your hips start to sag or your form breaks down.
Why do I feel this in my core instead of my triceps?
That usually means your hips are sagging or shifting, so your core is overworking to stabilize. Brace your abs and glutes, keep your body in a straight line, and slow the tempo so the triceps drive the press.
