Also known as: triceps extension, bodyweight triceps extension, parallette triceps extension, incline triceps extension

What is Tricep Extension?

A Tricep Extension is a bodyweight push exercise performed from an elevated surface that isolates the triceps while engaging the core and upper back. It’s medium difficulty and requires shoulder stability, elbow control, and full-body tension for safe, effective reps.

How to Do Tricep Extension

  1. Set up position: Kneel before a stable bar or parallettes, grip with straight arms, tuck your pelvis, squeeze glutes and brace your core to form a rigid line.
  2. Lift knees to start: Lift your knees or feet into the start plank position, maintain posterior pelvic tilt and full-body tension before beginning the descent.
  3. Descend with control: Bend only at the elbows and lower slowly until your forehead finishes slightly below the bar, keeping shoulders stable and neck neutral.
  4. Drive elbows back: Press the bar into the floor and extend the elbows by contracting the triceps, returning to full arm extension without hyperextending.
  5. Breathe and pace: Exhale as you press up and inhale as you lower; use a controlled tempo and avoid fast, uncontrolled reps to reduce injury risk.
  6. Check form constantly: Monitor hips and spine alignment, prevent sagging or arching, stop if sharp shoulder pain occurs, and adjust range or height to regress.

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
Equipment: Parallettes

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Tricep Extension?

Tricep Extension strengthens and isolates the triceps while training core tension and scapular control. It improves pressing power, elbow stability, and overhead pressing transfer with minimal equipment required.

What common mistakes happen during Tricep Extension?

Common errors include hips sagging, flared elbows, rushing the descent, and poor neck alignment. Fix them by bracing the core, tucking the pelvis, controlling tempo, and keeping elbows tucked and shoulders stable.

How do I progress or regress the Tricep Extension?

To progress, move your body more horizontal or raise feet on a bench for extra load. To regress, use a higher bar, reduce range of motion, or perform incline tricep push-ups or band-assisted extensions.