Kysero
Try for free

Triceps · Intermediate

Bodyweight Triceps Extension from Plank Position

Floor triceps press that moves from a forearm plank to straight elbows while the body stays rigid.

View instructionsAll exercises
Back to all exercises
Bodyweight Triceps Extension from Plank Position demonstration

Exercise overview

Training details

TricepsCoreShoulders

Equipment

Bodyweight

Sets × reps

3 × 10

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start in a forearm plank with the elbows under or slightly ahead of the shoulders and the palms flat.
  2. 02Brace the abdomen and glutes so the body stays in one line from head to heels.
  3. 03Press the palms into the floor and extend both elbows to lift the forearms while minimizing shoulder and hip travel.
  4. 04Finish in a strong straight-arm plank without locking into pain or flaring the ribs.
  5. 05Bend the elbows slowly to return both forearms to the floor and repeat only while the trunk stays stable.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionPush-UpRelated variationBosu Ball Push UpRelated variationDecline Push-UpRelated variationDive Bomber Push UpRelated variationDrop Push-UpRelated variationElevator Push Up

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substituteDumbbell Renegade RowComparable substituteCable Triceps PushdownComparable substituteDiamond Push-Up

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder