How is this different from a regular push-up?

The bodyweight triceps extension isolates the triceps by keeping the elbows stationary and hinging only at the elbow joint, whereas push-ups involve both elbow and shoulder extension. This makes the triceps extension more effective for targeting the triceps specifically.

What angle should my body be at?

Your body angle depends on your strength level and desired difficulty. Beginners may start more upright at around 45 degrees from vertical, while advanced lifters can work at a more horizontal angle closer to parallel with the ground.

Can I do this exercise without a TRX or bar?

Yes, you can perform this movement using a sturdy table edge, countertop, or even a wall for a very upright beginner variation. The key is having a stable anchor point that allows you to lean forward and extend your arms against resistance.

Bodyweight Triceps Extension

The bodyweight triceps extension is a compound pushing exercise performed by leaning forward against a bar or suspension trainer and extending the arms to press the body back to the starting position. It suits lifters of all levels looking to build triceps strength and size using only their bodyweight.

Muscle group: Triceps
Primary muscles: triceps
Equipment: Bodyweight

How to do the Bodyweight Triceps Extension

Grip a bar or TRX handles at chest height with hands shoulder-width apart and step back so your body is angled forward with arms bent.
Position your feet so your body forms a straight line from head to heels, with your weight supported on your hands and toes.
Keep your elbows stationary and pointed forward as you extend your arms fully to push your body back to the starting position.
Lower yourself in a controlled manner by bending only at the elbows until your forearms are near parallel to the ground.
Repeat for the desired number of reps, maintaining a rigid torso throughout the movement.

Form tips

Keep your elbows in a fixed position throughout the movement rather than letting them flare out or drop down.
Maintain a straight body line from head to heels by bracing your core and squeezing your glutes.
Adjust the difficulty by moving your feet closer to the anchor point for an easier variation or farther away for increased resistance.

Common mistakes

Allowing the elbows to flare outward reduces triceps activation and places unnecessary stress on the shoulder joints.
Sagging at the hips or arching the lower back shifts tension away from the triceps and can strain the lumbar spine.
Using momentum or bouncing out of the bottom position diminishes time under tension and reduces the effectiveness of the exercise.

Sets and reps

For strength, perform 3 to 5 sets of 4 to 8 reps with a slower tempo or more challenging body angle; for hypertrophy, perform 3 to 4 sets of 8 to 15 reps with moderate tempo and controlled form.

Track the Bodyweight Triceps Extension in Gym Track

Log every set in seconds, see your last session's weight and reps as you train, and get a new PR flagged automatically. Free on iPhone and Android.

Get the app

Frequently asked questions

How is this different from a regular push-up?: The bodyweight triceps extension isolates the triceps by keeping the elbows stationary and hinging only at the elbow joint, whereas push-ups involve both elbow and shoulder extension. This makes the triceps extension more effective for targeting the triceps specifically.
What angle should my body be at?: Your body angle depends on your strength level and desired difficulty. Beginners may start more upright at around 45 degrees from vertical, while advanced lifters can work at a more horizontal angle closer to parallel with the ground.
Can I do this exercise without a TRX or bar?: Yes, you can perform this movement using a sturdy table edge, countertop, or even a wall for a very upright beginner variation. The key is having a stable anchor point that allows you to lean forward and extend your arms against resistance.

More tricep exercises

All tricep exercises →