Bodyweight Tricep Extension
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Set a bar in a rack or Smith machine at about hip height and take it with an overhand grip, hands about shoulder width.
- Walk the feet back until the arms are straight and the body is in a straight line from heels to head, leaning on the bar.
- Keeping the upper arms still, bend the elbows and lower the head under the bar until the forehead passes just below it.
- Press through the hands and straighten the elbows to return to the straight-arm lean.
FORM TIPS
- The hips stay in line with the shoulders. Letting them sag or pike turns the rep into a push up and takes the work off the triceps.
- Walk the feet further back or set the bar lower to make it harder, and set the bar higher to make it easier.
TARGET MUSCLES
Primary
- Triceps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.