BW Triceps Extension Exercise

Performing a bodyweight triceps extension with your hands on a bench and knees on the floor is an effective way to target your triceps, shoulders, and core. Here’s how to do it correctly:

Setup: Position: Start by placing your hands on a sturdy bench or elevated surface, shoulder-width apart. Your fingers should be pointing forward or slightly outward.

Kneeling Position: Get into a kneeling position on the floor behind the bench. Your knees should be directly under your hips, and you should be in a straight line from your knees to your shoulders.

Execution: Body Alignment: Keep your core engaged throughout the movement. Your body should form a straight line from your knees to your head, without sagging or arching your back.

Lowering Phase: Bend your elbows to lower your upper body towards the bench. Your elbows should stay close to your body; they should point backward, not to the sides. Lower yourself until your forehead or the crown of your head is just above the bench.

Extension Phase: Press through your palms and extend your elbows to push your body back up to the starting position, fully extending your arms while keeping your elbows tucked in.

Tips: Control the Movement: Focus on controlling both the lowering and rising phases of the exercise to maximize muscle engagement and minimize the risk of injury.

Breathing: Exhale as you press up and inhale as you lower down. Alignment: Ensure that your shoulders remain over your wrists and your body stays rigid to engage your core effectively.

This can be a great addition to your workout routine, helping you build strength in the triceps while also engaging the core and stabilizing muscles!