What is Tricep Extension?
Tricep Extension is a bodyweight pushing exercise done on a stable elevated surface or parallettes that primarily targets the triceps while engaging the core and upper back. It is a medium-difficulty move requiring total-body tension, shoulder control, and solid plank mechanics for safe execution.
How to Do Tricep Extension
- Set up surface: Place parallettes or a stable bar at a comfortable height; kneel and grip with arms straight, shoulders over hands and core braced.
- Assume plank position: Tuck your tailbone, squeeze glutes, and lift knees to align into a straight, tight plank with elbows fully extended and neck neutral.
- Lower with control: Slowly bend the elbows to lower your forehead slightly below the bar while keeping hips level and core firmly engaged; avoid sagging hips.
- Drive through triceps: Press the bar into the floor and extend the elbows to push your body back to the start, using triceps to finish the movement.
- Maintain tension: Keep full-body tension: brace the core, squeeze glutes, and prevent back arching or hip drop throughout each repetition for safety.
- Progress gradually: Increase difficulty by lowering the bar, elevating feet, or adding reps; regress by raising the bar or reducing range to preserve form.
Muscle Groups
Triceps, Core, Back
Description
Use a stable elevated surface such as a bench, or low bar.Start on your knees and position yourself so you grip the bar with your hands in front of you, and arms straight. Get into posterior pelvic (tuck your tailbone), squeeze the glutes, core braced.
Keep your arms straight, and stay tight as you lift your knees to the start position.
Descend by bending the elbows, maintaining your plank position. Keep your neck neutral, your forehead should finish slightly below your hands.
Drive the bar into the floor, extend your elbows, and push back to the start.
Repeat for repetitions.
Maintain total body tension, avoid letting your hips sag or back arch.
Keep your body straight but bend at the elbows and lower your head below the bar. Now push yourself back up by using your triceps and locking your arms out.
Movement Group
Push
Required Equipment
Parallettes
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Tricep Extension?
Tricep Extension builds triceps strength and elbow extension capacity, improves pressing power and shoulder stability, and reinforces core and posterior chain tension when performed with strict form and controlled tempo.
What are common mistakes doing Tricep Extension?
Common errors include hips sagging, flaring elbows, using momentum, and excessive neck movement. Correct these by tucking the pelvis, bracing the core, keeping elbows close, and moving slowly through a full controlled range.
How can I progress or regress Tricep Extension?
Progress by lowering the bar, elevating feet, adding reps or slow eccentrics, or using rings/weighted variations. Regress by raising the bar, reducing range, performing from knees, or using band assistance until form is solid.