Bodyweight Triceps Extension From Plank Position (Male) – Video Exercise Guide & Tips

Bodyweight Triceps Extension From Plank Position (Male) - Video Exercise Guide & Tips

Are you looking for a challenging triceps exercise you can do at home? Look no further than the bodyweight triceps extension from plank position.

Watch This Exercise Video

This exercise targets your triceps, helping to strengthen and tone them. In this video exercise guide, you'll learn the proper form and technique, as well as modifications and progressions to make it more challenging.

Get ready to engage your triceps and take your upper body workout to the next level. Let's get started!

Key Takeaways

  • Bodyweight triceps extension strengthens and tones triceps muscles.
  • It contributes to upper body strength and helps with everyday activities.
  • The exercise creates a more defined and sculpted appearance in the arms.
  • There are multiple variations to effectively target triceps muscles.

Benefits of Bodyweight Triceps Extension

The bodyweight triceps extension offers you an effective way to strengthen and tone your triceps muscles without the need for any additional equipment. This exercise is of great importance because strong triceps not only contribute to upper body strength but also help with everyday activities like pushing, lifting, and carrying objects. Additionally, toned triceps create a more defined and sculpted appearance in your arms.

There are several variations of the bodyweight triceps extension that you can incorporate into your workout routine. One common variation is the diamond push-up, where you position your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. This variation targets the triceps even more intensely. Another variation is the bench dip, which involves using a stable bench or chair to support your bodyweight as you lower and lift yourself using your triceps.

As you can see, the bodyweight triceps extension offers multiple variations to target your triceps muscles effectively. Now let's move on to the subsequent section about proper form and technique to ensure you get the most out of this exercise.

Proper Form and Technique

To ensure optimal results and prevent injury, focus on maintaining proper form and technique during the bodyweight triceps extension. Here are four important points to keep in mind:

  1. Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Engage your core and keep your spine neutral throughout the exercise.
  2. Lower your body towards the ground by bending your elbows, making sure they stay close to your body. Keep your upper arms parallel to the ground and your elbows pointing straight back.
  3. As you lower yourself, aim to bring your chest as close to the ground as possible without touching it. This will engage your triceps muscles more effectively, increasing triceps strength over time.
  4. Push yourself back up by straightening your arms, focusing on using the strength of your triceps to lift your body. Avoid locking out your elbows at the top of the movement to maintain tension in the triceps.

By following these guidelines and paying attention to your form, you'll maximize the benefits of the bodyweight triceps extension and reduce the risk of injury.

If you're looking for alternative triceps exercises, consider incorporating dips, triceps push-ups, or triceps kickbacks into your workout routine.

Now, let's move on to the equipment needed for the exercise.

Equipment Needed for the Exercise

To perform the bodyweight triceps extension from plank position, you'll need a stable surface and a yoga mat for added comfort. In addition to these basic requirements, you may also choose to incorporate equipment such as resistance bands or dumbbells to increase the intensity of the exercise.

Resistance bands are a popular choice for adding resistance to bodyweight exercises. They're lightweight, portable, and come in various levels of resistance. When using resistance bands for the triceps extension, you can loop the band around your hands or anchor it to a stable object. This will provide additional resistance as you extend your arms, targeting your triceps muscles more effectively.

Dumbbells are another option for adding resistance to the bodyweight triceps extension. They allow for a greater range of motion and provide a more challenging workout for your triceps. To use dumbbells, simply hold one in each hand while maintaining the plank position. As you extend your arms, the added weight will increase the workload on your triceps.

Both resistance bands and dumbbells can be used interchangeably, depending on your personal preference and the equipment you have available. Experiment with different variations to find the one that suits you best. Remember to start with a weight or resistance level that challenges you but still allows you to maintain proper form throughout the exercise.

Modifications and Progressions

To modify and progress the bodyweight triceps extension from plank position, focus on increasing the resistance or introducing variations to target different muscle groups. Here are four modifications and progressions you can try:

  1. Increase resistance: Place a weight plate or dumbbell on your upper back to add extra resistance to the exercise. This will challenge your triceps muscles even more and help you build strength.
  2. Single-arm triceps extension: Instead of using both arms, perform the exercise with one arm at a time. This variation will engage your core muscles more and allow you to focus on each tricep individually for better muscle activation.
  3. Knee-to-elbow triceps extension: Start in a plank position and bring your right knee to your right elbow as you perform the triceps extension. This variation will engage your obliques and add an extra challenge to your core stability.
  4. Triceps kickbacks: Stand with your feet hip-width apart and hinge forward at the hips. Hold a dumbbell in each hand and extend your arms straight behind you, squeezing your triceps at the top. This variation targets your triceps in a different angle and helps improve overall arm strength.

Common Mistakes to Avoid

One common mistake to avoid when performing the bodyweight triceps extension from plank position is allowing your hips to sag. Proper form is crucial for targeting the triceps effectively and preventing strain on other muscles. When your hips sag, you put unnecessary stress on your lower back and shoulders, which can lead to injury.

To maintain proper form, start by positioning yourself in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Engage your core muscles to keep your hips lifted and prevent them from dropping.

Another common mistake is rushing through the exercise. It's important to perform the triceps extension slowly and with control to fully engage the triceps muscles. Take your time and focus on the contraction of the triceps as you extend your arms.

Lastly, avoid locking out your elbows at the top of the movement. This can strain the joints and reduce the effectiveness of the exercise. Instead, keep a slight bend in your elbows throughout the entire range of motion.

Tips for Maximizing Triceps Engagement

Maintain a strong plank position and focus on squeezing your triceps muscles to maximize engagement during the bodyweight triceps extension exercise. Here are four tips for maximizing triceps activation during this exercise:

  1. Keep your elbows close to your body: As you lower your body towards the ground, make sure to keep your elbows tucked in and pointing back, rather than flaring them out to the sides. This will target your triceps more effectively.
  2. Engage your core: A strong core helps to stabilize your body during the exercise, allowing for better triceps engagement. Focus on tightening your abs and glutes throughout the movement.
  3. Control the tempo: Slow and controlled movements are key to maximizing triceps activation. Avoid rushing through the exercise and instead, focus on maintaining tension in your triceps muscles throughout the entire range of motion.
  4. Gradually increase resistance: As you become more comfortable with the bodyweight triceps extension exercise, consider adding additional resistance to further challenge your triceps. This can be done by using a weighted vest or by placing a weight plate on your upper back.

Incorporating these tips into your workout routine will help you maximize triceps activation during the bodyweight triceps extension exercise. Remember to always prioritize proper form and listen to your body to prevent injury.

Frequently Asked Questions

How Often Should I Perform Bodyweight Triceps Extensions From the Plank Position?

To get the most out of bodyweight triceps extensions from the plank position, it's important to know how often to do them and the proper form. The frequency of this exercise will depend on your fitness level and goals. Generally, it's recommended to perform bodyweight triceps extensions 2-3 times a week.

Make sure to maintain a strong plank position, engage your core, and keep your elbows close to your body to ensure proper form and maximize the effectiveness of the exercise.

Can Bodyweight Triceps Extensions Help Me Build Muscle Mass?

Incorporating bodyweight triceps extensions into your workout routine can definitely help you build muscle mass. By performing this exercise, you're targeting and engaging your triceps muscles, promoting their growth and strength.

To maximize muscle growth, make sure to perform the exercise with proper form and technique. This includes maintaining a strong plank position, keeping your elbows close to your body, and fully extending your arms.

Consistently incorporating bodyweight triceps extensions into your routine can lead to noticeable muscle gains.

Are There Any Alternative Exercises That Target the Triceps Effectively?

If you're looking for alternative exercises to target your triceps effectively, there are a couple of options you can try.

Triceps dips and triceps pushdowns are both great exercises that specifically target the triceps muscles.

Triceps dips involve using your body weight to work the triceps, while triceps pushdowns utilize a cable machine or resistance bands.

Incorporating these exercises into your routine can help you develop strong and defined triceps.

Can Bodyweight Triceps Extensions Be Performed by Beginners?

Yes, bodyweight triceps extensions can be performed by beginners. They're a beginner-friendly triceps exercise that can help strengthen and tone your triceps muscles.

To make it easier for beginners, you can start with modified versions of the exercise, such as using a bench or elevated surface for support.

As you progress, you can gradually increase the difficulty by performing the exercise from a plank position.

Remember to maintain proper form and listen to your body to avoid any injuries.

How Long Should I Hold the Plank Position Before Starting the Triceps Extensions?

To properly perform triceps extensions from the plank position, start by holding the plank for about 30 seconds to activate your core muscles. Once you feel stable, lower your body by bending your elbows, keeping them close to your sides.

Extend your arms back up to the starting position, engaging your triceps. This exercise helps strengthen and tone your triceps, and incorporating it into your workout routine can enhance overall upper body strength and stability.


In conclusion, the bodyweight triceps extension from a plank position is an effective exercise for targeting and strengthening the triceps muscles.

By maintaining proper form and technique, using the necessary equipment, and avoiding common mistakes, you can maximize triceps engagement and reap the benefits of this exercise.

Remember to start with modifications and progress gradually to challenge yourself.

With consistent practice, you can achieve stronger and more defined triceps.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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