{"id":61454,"date":"2024-07-03T20:40:35","date_gmt":"2024-07-03T20:40:35","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=61454"},"modified":"2024-07-03T20:41:28","modified_gmt":"2024-07-03T20:41:28","slug":"bodyweight-tricep-extensions","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/","title":{"rendered":"Bodyweight Tricep Extensions: Muscles Worked, Progression and Variations"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#How_To_Do_Tricep_Extensions_Without_Weights\" >How To Do Tricep Extensions Without Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Are_Bodyweight_Tricep_Extensions_Good\" >Are Bodyweight Tricep Extensions Good?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Muscle_Hypertrophy\" >Muscle Hypertrophy<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Primary_Muscles\" >Primary Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Secondary_Muscles\" >Secondary Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Stabilizing_Muscles\" >Stabilizing Muscles<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Joint_Stability\" >Joint Stability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Convenience_and_Versatility\" >Convenience and Versatility<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#How_To_Work_Triceps_With_Bodyweight_Exercise_Progression_and_Variations\" >How To Work Triceps With Bodyweight (Exercise Progression and Variations)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Incline_Bodyweight_Tricep_Extension\" >Incline Bodyweight Tricep Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Decline_Bodyweight_Tricep_Extension\" >Decline Bodyweight Tricep Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Kneeling_Bodyweight_Tricep_Extension\" >Kneeling Bodyweight Tricep Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Tricep_Dips\" >Tricep Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Reverse_Tricep_Dips\" >Reverse Tricep Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Diamond_Push-Ups\" >Diamond Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Close_Grip_Incline_Push-Ups\" >Close Grip Incline Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Tricep_Floor_Dips\" >Tricep Floor Dips<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Are_Skull_Crushers_Better_Than_Tricep_Extensions\" >Are Skull Crushers Better Than Tricep Extensions?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Are_Tricep_Extensions_Worth_It\" >Are Tricep Extensions Worth It?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Why_Are_Tricep_Extensions_So_Hard\" >Why Are Tricep Extensions So Hard?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Do_Push_Ups_Work_Triceps\" >Do Push Ups Work Triceps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#Can_You_Work_Triceps_Without_Weights\" >Can You Work Triceps Without Weights?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The triceps are an essential muscle group located at the back of the upper arm. These muscles consist of three heads: the long head, the lateral head, and the medial head. Together, they help with extending the elbow and stabilizing the shoulder joint (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK536996\/#:~:text=The%20triceps%20brachii%20is%20a,extension%20of%20the%20elbow%20joint.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_tricep_extensions\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tasks like pushing a door open or pushing a carriage for a child rely heavily on strong triceps. Even exercise movements focus on these muscles to improve overall arm strength and also aim to boost the overall size of the tricep muscle group. This can help the entire arm look bigger, so it is a very popular muscle group to focus on for bodybuilders or any exercise enthusiast. Think of push-ups, dips, and <\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-overhead-press\/\"><span style=\"font-weight: 400;\">overhead presses<\/span><\/a><span style=\"font-weight: 400;\">; all these require a significant amount of triceps recruitment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tricep extensions are one way to effectively target and build this muscle group. The bodyweight tricep extension, in particular, is an excellent exercise requiring no special equipment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to perform this movement correctly and which exercises to add to it, to keep your workout challenging and effective.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Tricep_Extensions_Without_Weights\"><\/span><b>How To Do Tricep Extensions Without Weights?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Full bodyweight tricep extensions can be a better option, in comparison to similar exercises that only target the chest or shoulders. This movement targets all three heads of the triceps, along with other stabilizing muscles in the core, arms and shoulders. Here&#8217;s how to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Find a suitable space:<\/b><span style=\"font-weight: 400;\"> Start by placing yourself in a clear area where you have enough room to extend your arms fully in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Get into the starting position:<\/b><span style=\"font-weight: 400;\"> Kneel on the floor, engage your core, and keep your back straight with\u00a0 your knees about hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Place your hands on the floor:<\/b><span style=\"font-weight: 400;\"> Lean forward slightly and place your hands on the floor in front of you, shoulder-width apart. Your fingers should be pointing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adjust your body angle:<\/b><span style=\"font-weight: 400;\"> Walk your hands forward until your body forms a straight line from your knees to your shoulders. Your arms should be fully extended. This is similar to the starting position for a push up.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Engage your core:<\/b><span style=\"font-weight: 400;\"> Tighten your abdominal muscles to maintain a straight back and prevent your hips from sagging.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower your body:<\/b><span style=\"font-weight: 400;\"> Bend your elbows to lower your upper body towards the floor, keeping your elbows close to your sides. Aim to bring your forearms down to the floor, with your elbows forming a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pause briefly:<\/b><span style=\"font-weight: 400;\"> Once your forearms touch the floor, pause for a second, maintaining tension in your triceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push back up:<\/b><span style=\"font-weight: 400;\"> Straighten your arms to push your body back up to the starting position, using your triceps to drive the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maintain control:<\/b><span style=\"font-weight: 400;\"> Throughout the movement, make sure you maintain control and avoid using momentum. Your movements should be slow and deliberate with most of the emphasis on the lowering portion of the exercise. You will want this to be slow and controlled.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repeat:<\/b><span style=\"font-weight: 400;\"> Perform the desired number of repetitions, focusing on maintaining proper form to maximize the effectiveness of the exercise and prevent injury.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_tricep_extensions\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/8-2-1.png\" alt=\"bodyweight tricep extensions\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Bodyweight_Tricep_Extensions_Good\"><\/span><b>Are Bodyweight Tricep Extensions Good?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bodyweight tricep extensions are an excellent exercise for building arm strength and targeting the triceps. They can be particularly beneficial for beginners who may not have access to weights or resistance equipment. Here are some benefits of this exercise:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscle_Hypertrophy\"><\/span><b>Muscle Hypertrophy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscle hypertrophy refers to the growth and increase in the size of muscle. Most of us start strength training with the goal of building muscle, and this exercise can certainly contribute to that (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9390238\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodyweight tricep extensions are particularly effective for promoting muscle hypertrophy in the triceps due to the highly focused and repetitive nature of the movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When performed correctly, this exercise creates mechanical tension in the muscle fibers, a key component for muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The eccentric (lowering) phase of the movement, in particular, places a significant load on the triceps, promoting muscle damage and subsequent repair, which leads to growth. This is why slowing down that lowering phase is so important. This will force you to focus on the tricep muscles and really engage them in the exercise. It is common that the muscles in the chest take over this movement, so slowing things down can be very beneficial in targeting this group.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodyweight tricep extensions can be easily progressed by adjusting the angle of the body or increasing the number of repetitions, ensuring that the muscles are consistently challenged. This continuous adaptation is critical for hypertrophy, as muscles need to be subjected to increasing levels of stress to continue growing (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The stabilization required during this exercise engages multiple muscle groups. Below is a list of all bodyweight tricep extensions muscles worked (both directly and indirectly):<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Primary_Muscles\"><\/span><b>Primary Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Triceps Brachii:<\/b><span style=\"font-weight: 400;\"> The triceps brachii is the primary muscle targeted during bodyweight tricep extensions. It consists of three heads:<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Long Head:<\/b><span style=\"font-weight: 400;\"> This part extends from the scapula to the elbow and helps in shoulder extension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lateral Head:<\/b><span style=\"font-weight: 400;\"> Located on the outer side of the arm, it is responsible for extending the elbow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Medial Head:<\/b><span style=\"font-weight: 400;\"> Situated beneath the long and lateral heads, it aids in elbow extension.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Secondary_Muscles\"><\/span><b>Secondary Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deltoids:<\/b><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Anterior Deltoid:<\/b><span style=\"font-weight: 400;\"> The front portion of the shoulder, which assists in stabilizing the shoulder joint during the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lateral Deltoid:<\/b><span style=\"font-weight: 400;\"> Side portion of the shoulder, providing additional stabilization.<\/span><\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pectoralis Major:<\/b><span style=\"font-weight: 400;\"> The large chest muscle, particularly the upper section, provides support and stabilization during the exercise.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Stabilizing_Muscles\"><\/span><b>Stabilizing Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b>1. Core Muscles, a majority of which are listed below:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rectus Abdominis:<\/b><span style=\"font-weight: 400;\"> Helps in maintaining a straight back and core stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Obliques:<\/b><span style=\"font-weight: 400;\"> Assists in maintaining balance and preventing rotation of the torso.<\/span><\/li>\n<\/ul>\n<p><b>2. Forearm Muscles:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexor Carpi Radialis:<\/b><span style=\"font-weight: 400;\"> Engages to stabilize the wrist during the push back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Extensor Carpi Radialis:<\/b><span style=\"font-weight: 400;\"> Also helps stabilize the wrist throughout the movement.<\/span><\/li>\n<\/ul>\n<p><b>3. Serratus Anterior:<\/b><span style=\"font-weight: 400;\"> Located along the side of the rib cage, this muscle helps in the protraction and stabilization of the scapula.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By engaging these muscles, bodyweight tricep extensions not only target and build the triceps but also enhance overall shoulder stability, core strength, and upper body functionality.<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_tricep_extensions\">Start transforming your life with BetterMe <\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Joint_Stability\"><\/span><b>Joint Stability<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strong triceps are crucial for maintaining proper joint stability, particularly in the shoulders. These muscles play a significant role in stabilizing the shoulder joint, while performing various movements. By strengthening your triceps through bodyweight extensions, you can prevent injuries and discomfort caused by poor joint stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, this exercise also engages other stabilizing muscles such as the deltoids and core muscles, promoting overall joint stability.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Convenience_and_Versatility\"><\/span><b>Convenience and Versatility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bodyweight tricep extensions require minimal equipment, making them convenient and accessible for the majority. They can be performed anywhere, whether at home or in a gym, without the need for any specialized equipment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are also versatile and can be easily modified to suit your fitness level. For beginners, performing this exercise with bent knees can help reduce the weight load on the arms, while still targeting the triceps effectively. For advanced individuals, elevating the feet or using resistance bands can add an extra challenge to the exercise.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_tricep_extensions\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/10-1.png\" alt=\"bodyweight tricep extensions\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Work_Triceps_With_Bodyweight_Exercise_Progression_and_Variations\"><\/span><b>How To Work Triceps With Bodyweight (Exercise Progression and Variations)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The basic bodyweight tricep extension can be modified and progressed in various ways to target the triceps muscles from different angles and intensities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are some bodyweight tricep extension progression and variation options that you can incorporate into your <\/span><a href=\"https:\/\/betterme.world\/articles\/2-day-workout-routine\/\"><span style=\"font-weight: 400;\">workout routine<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incline_Bodyweight_Tricep_Extension\"><\/span><b>Incline Bodyweight Tricep Extension<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation of the bodyweight tricep extension places more emphasis on the long head of the triceps. It also engages the deltoids, pectoralis major, and core muscles to a greater extent.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your hands placed on a raised surface such as a bench or chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lower yourself down until your forehead touches the edge of the elevated surface while keeping your elbows close to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up using your triceps to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for desired repetitions.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Decline_Bodyweight_Tricep_Extension\"><\/span><b>Decline Bodyweight Tricep Extension<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This advanced variation shifts the focus onto the lower triceps and engages more of the core muscles for stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your feet placed on an elevated surface such as a bench or chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lower yourself down until your forehead touches the ground while keeping your elbows close to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up using your triceps to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for desired repetitions.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Kneeling_Bodyweight_Tricep_Extension\"><\/span><b>Kneeling Bodyweight Tricep Extension<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation is suitable for beginners as it reduces the weight load on the arms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a kneeling position with your hands placed on an elevated surface such as a bench or chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lower yourself until your forehead touches the edge of the elevated surface while keeping your elbows close to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up using your triceps to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for desired repetitions.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-warm-up\/\"><i>Calisthenics Warm Up 101: Bodyweight Exercises To Get Your Blood Flowing Before Your Workout<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tricep_Dips\"><\/span><b>Tricep Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tricep dips are a more advanced variation of bodyweight tricep extensions that target the triceps muscles and also engage the chest, shoulders, and core muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by placing your hands on a bench or chair behind you with your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lower yourself down until your elbows reach a 90-degree angle while keeping your back close to the edge of the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up using your triceps to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for desired repetitions.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_tricep_extensions\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/12.png\" alt=\"bodyweight tricep extensions\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reverse_Tricep_Dips\"><\/span><b>Reverse Tricep Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation targets the triceps from a different angle, providing a new challenge for your muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by placing your hands on a bench or chair in front of you with your feet flat on the ground, facing away from the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lower yourself until your elbows reach a 90-degree angle while keeping your back close to the edge of the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up using your triceps to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for desired repetitions.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Diamond_Push-Ups\"><\/span><b>Diamond Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Diamond push-ups are a challenging variation that requires more strength and stability from the triceps muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your hands close together, forming a diamond shape between your index fingers and thumbs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lower yourself until your chest touches the back of your hands while keeping your elbows close to your sides. This is very similar to a push up but instead you will have your hands in a diamond shape rather than being spread apart at shoulder width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up using your triceps to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for desired repetitions.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Close_Grip_Incline_Push-Ups\"><\/span><b>Close Grip Incline Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation targets the triceps muscles from a different angle and also engages the chest, shoulders, and core muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your hands placed on an elevated surface such as a bench or chair, shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lower yourself until your chest touches the edge of the elevated surface while keeping your elbows close to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up using your triceps to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for desired repetitions.<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_tricep_extensions\">BetterMe won\u2019t give excess weight a chance!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tricep_Floor_Dips\"><\/span><b>Tricep Floor Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation is similar to tricep dips, but it is performed on the floor, making it a more challenging exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting on the ground with your hands placed behind you and fingers pointed towards your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift yourself off the ground and walk your feet out until they are straight in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lower yourself down until your elbows reach a 90-degree angle while keeping your back close to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up using your triceps to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for desired repetitions.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Find more body weight tricep <\/span><a href=\"https:\/\/betterme.world\/articles\/how-many-workouts-per-day\/\"><span style=\"font-weight: 400;\">workouts<\/span><\/a><span style=\"font-weight: 400;\"> in our, <\/span><a href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/\"><b>bodyweight tricep exercises<\/b><\/a> <span style=\"font-weight: 400;\">blog<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_tricep_extensions\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/13.png\" alt=\"bodyweight tricep extensions\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Are_Skull_Crushers_Better_Than_Tricep_Extensions\"><\/span><strong>Are Skull Crushers Better Than Tricep Extensions?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Both skull crushers and tricep extensions target the triceps muscles effectively. However, skull crushers are typically performed with weights, while tricep extensions can be done using just bodyweight.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are looking to build strength and muscle mass over time, skull crushers may be a better option due to the ability to progressively overload the weight. But if you prefer <\/span><a href=\"https:\/\/betterme.world\/articles\/bodyweight-exercises-for-women\/\"><span style=\"font-weight: 400;\">bodyweight exercises<\/span><\/a><span style=\"font-weight: 400;\"> or want to improve your tricep strength without weights, then tricep extensions may be a better choice.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_Tricep_Extensions_Worth_It\"><\/span><strong>Are Tricep Extensions Worth It?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, tricep extensions are an effective exercise for targeting and strengthening the triceps muscles. They also engage other muscle groups such as the chest, shoulders, and core, providing a full-body workout. Incorporating variations of tricep extensions into your workout routine can lead to stronger and more defined arms<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_Are_Tricep_Extensions_So_Hard\"><\/span><strong>Why Are Tricep Extensions So Hard?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You may find tricep extensions challenging because they require a significant amount of strength from the triceps muscles and stability from the core muscles. Additionally, proper form is crucial for this exercise, and if not done correctly, it can put unnecessary strain on your joints and lead to discomfort or injury.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_Push_Ups_Work_Triceps\"><\/span><strong>Do Push Ups Work Triceps?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, push-ups are an effective bodyweight exercise that engages the triceps muscles along with other <\/span><a href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/\"><span style=\"font-weight: 400;\">muscle groups<\/span><\/a><span style=\"font-weight: 400;\"> such as the chest, shoulders, and core. Variations of push-ups such as diamond push-ups or close grip incline push-ups can specifically target the triceps muscles (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/rise-push-ups-classic-exercise-can-motivate-get-stronger-2019021810165\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0 However, for a more isolated workout focused on the triceps, it is recommended to incorporate specific tricep exercises like extensions or dips into your routine.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_You_Work_Triceps_Without_Weights\"><\/span><strong>Can You Work Triceps Without Weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, there are many bodyweight exercises that effectively work the triceps muscles, such as tricep extensions and dips. These exercises use your body weight as resistance and can be modified to increase or decrease difficulty.<\/span><\/p>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_tricep_extensions\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bodyweight tricep extensions are a fantastic addition to any upper body workout. They can promote muscle hypertrophy, improve joint stability, and enhance overall functionality. Progressing this exercise can help continuously challenge and strengthen your triceps, leading to stronger and more defined arms. Variations, like using resistance bands or elevating the feet, can add an extra challenge as you progress.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The triceps are an essential muscle group located at the back of the upper arm. These muscles consist of three heads: the long head, the lateral head, and the medial head. Together, they help with extending the elbow and stabilizing the shoulder joint (2). Tasks like pushing a door open or pushing a carriage for [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":61458,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[50],"tags":[],"coauthors":[122,246],"class_list":["post-61454","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bodyweight Tricep Extensions: Muscles Worked, Progression and Variations - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 BODYWEIGHT TRICEP EXTENSIONS \u27a4 and their variations in this informative guide. Strengthen and define your triceps with these bodyweight exercises, suitable for all fitness levels.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bodyweight Tricep Extensions: Muscles Worked, Progression and Variations\" \/>\n<meta property=\"og:description\" content=\"\u2605 BODYWEIGHT TRICEP EXTENSIONS \u27a4 and their variations in this informative guide. Strengthen and define your triceps with these bodyweight exercises, suitable for all fitness levels.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-03T20:41:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_2301576291-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/1b17a88c9bbcce396791ca9ceacd9915\"},\"headline\":\"Bodyweight Tricep Extensions: Muscles Worked, Progression and Variations\",\"dateModified\":\"2024-07-03T20:41:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/\"},\"wordCount\":2178,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_2301576291-scaled.jpg\",\"articleSection\":[\"Bodyweight Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The triceps are an essential muscle group located at the back of the upper arm. These muscles consist of three heads: the long head, the lateral head, and the medial head. Together, they help with extending the elbow and stabilizing the shoulder joint (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK536996\/#:~:text=The%20triceps%20brachii%20is%20a,extension%20of%20the%20elbow%20joint.\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Tasks like pushing a door open or pushing a carriage for a child rely heavily on strong triceps. Even exercise movements focus on these muscles to improve overall arm strength and also aim to boost the overall size of the tricep muscle group. This can help the entire arm look bigger, so it is a very popular muscle group to focus on for bodybuilders or any exercise enthusiast. Think of push-ups, dips, and <\/span><a href=\\\"https:\/\/betterme.world\/articles\/how-to-overhead-press\/\\\"><span style=\\\"font-weight: 400;\\\">overhead presses<\/span><\/a><span style=\\\"font-weight: 400;\\\">; all these require a significant amount of triceps recruitment.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Tricep extensions are one way to effectively target and build this muscle group. The bodyweight tricep extension, in particular, is an excellent exercise requiring no special equipment.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's how to perform this movement correctly and which exercises to add to it, to keep your workout challenging and effective.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How To Do Tricep Extensions Without Weights?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Full bodyweight tricep extensions can be a better option, in comparison to similar exercises that only target the chest or shoulders. This movement targets all three heads of the triceps, along with other stabilizing muscles in the core, arms an ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/\",\"url\":\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/\",\"name\":\"Bodyweight Tricep Extensions: Muscles Worked, Progression and Variations - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_2301576291-scaled.jpg\",\"dateModified\":\"2024-07-03T20:41:28+00:00\",\"description\":\"\u2605 BODYWEIGHT TRICEP EXTENSIONS \u27a4 and their variations in this informative guide. 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Strengthen and define your triceps with these bodyweight exercises, suitable for all fitness levels.","og_url":"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-07-03T20:41:28+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_2301576291-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/1b17a88c9bbcce396791ca9ceacd9915"},"headline":"Bodyweight Tricep Extensions: Muscles Worked, Progression and Variations","dateModified":"2024-07-03T20:41:28+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/"},"wordCount":2178,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/bodyweight-tricep-extensions\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/shutterstock_2301576291-scaled.jpg","articleSection":["Bodyweight Training"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The triceps are an essential muscle group located at the back of the upper arm. These muscles consist of three heads: the long head, the lateral head, and the medial head. Together, they help with extending the elbow and stabilizing the shoulder joint (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK536996\/#:~:text=The%20triceps%20brachii%20is%20a,extension%20of%20the%20elbow%20joint.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Tasks like pushing a door open or pushing a carriage for a child rely heavily on strong triceps. Even exercise movements focus on these muscles to improve overall arm strength and also aim to boost the overall size of the tricep muscle group. This can help the entire arm look bigger, so it is a very popular muscle group to focus on for bodybuilders or any exercise enthusiast. Think of push-ups, dips, and <\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-overhead-press\/\"><span style=\"font-weight: 400;\">overhead presses<\/span><\/a><span style=\"font-weight: 400;\">; all these require a significant amount of triceps recruitment.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Tricep extensions are one way to effectively target and build this muscle group. The bodyweight tricep extension, in particular, is an excellent exercise requiring no special equipment.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's how to perform this movement correctly and which exercises to add to it, to keep your workout challenging and effective.<\/span>\r\n<h2 style=\"text-align: center;\"><b>How To Do Tricep Extensions Without Weights?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Full bodyweight tricep extensions can be a better option, in comparison to similar exercises that only target the chest or shoulders. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. 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