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Triceps · Beginner

Cobra Triceps Extension

Prone bodyweight triceps press that extends the elbows to raise the upper torso while the pelvis and legs remain grounded.

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Cobra Triceps Extension demonstration

Exercise overview

Training details

TricepsChestShoulders

Equipment

Bodyweight

Sets × reps

2 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie face down with your hands near your lower chest, elbows bent and tucked close to your sides.
  2. 02Keep your pelvis and legs grounded, brace lightly, and press the tops of your feet into the floor.
  3. 03Extend your elbows to raise your chest and upper torso while keeping your upper arms close to your body.
  4. 04Finish only as high as you can without shrugging your shoulders or forcing your lower back into extension.
  5. 05Bend your elbows to lower yourself smoothly and maintain tension through the triceps.

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Variations

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

Related variationCobraRelated variationCobra Pose

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Alternatives

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