Kneeling Bodyweight Triceps Extension
In SetGrip: Bodyweight Triceps Extension (Kneeling)
- Primary muscleTriceps
- EquipmentBodyweight
- DifficultyIntermediate
- TypeIsolation · Push
Dropping to your knees shortens the lever, making this the approachable version of the bodyweight skull crusher: you bend at the elbows and lower your upper body toward the floor, so your own weight is the resistance. Progress by moving your hands further forward, which lengthens the lever and can eventually outload most people's dumbbell extensions.
How to do the Kneeling Bodyweight Triceps Extension
- Kneel down on the ground with your knees hip-width apart.
- Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
- Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
- Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Kneeling Bodyweight Triceps Extension work?
The Kneeling Bodyweight Triceps Extension primarily works the triceps. It also involves the delts and pectorals, which assist the movement and stabilise the joints.
Is the Kneeling Bodyweight Triceps Extension good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Kneeling Bodyweight Triceps Extension with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Kneeling Bodyweight Triceps Extension?
If you cannot do the Kneeling Bodyweight Triceps Extension, try the Kneeling Cable Triceps Extension, the Bodyweight Triceps Extension or the Barbell Skull Crusher. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Kneeling Bodyweight Triceps Extension, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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More exercises
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- Bodyweight triceps exercises
- Behind Head Close Grip Barbell Lying Triceps Extension
- Barbell Overhead Triceps Extension
- Seated Close Grip Barbell Overhead Triceps Extension
- Behind Head Barbell Skull Crusher
- Reverse Grip Barbell Skull Crusher
- Kneeling Cable Concentration Triceps Extension
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.