Bodyweight Tricep Extension
Technique guide
Set-up
- Place your hands on a bench, bar or sturdy table edge, shoulder-width apart.
- Walk your feet back so your body is straight and leaning towards the bench.
How to do it
- Bend your elbows to lower your forehead towards your hands.
- Stop just before your head reaches the bench.
- Straighten your arms to push yourself back up.
Coaching cues
- Keep your elbows pointing down, not out.
- Keep your body straight from head to heels.
Common mistakes
- Letting the hips sag.
- Flaring the elbows wide.
Safety
- The more upright your body, the easier it is: start high and lower the surface as you get stronger.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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