Bodyweight Triceps Press

HOW TO DO IT

1. 1Lie face down on the floor with arms extended and hands shoulder-width apart.
2. 2Walk your hands forward until your body forms a straight line from head to heels.
3. 3Bend your elbows to lower your forehead toward the floor.
4. 4Press through your palms to extend your arms and return to the start.
5. 5Keep your core tight and hips level throughout the movement.

COMMON MISTAKES

• Flaring elbows wide which shifts tension to the shoulders.
• Sagging hips or arching the lower back during the descent.
• Using leg drive to push the body up instead of triceps strength.
• Stopping short of full elbow extension at the top of the rep.

TIPS

• Keep your elbows tucked close to your ribs rather than flaring them out.
• Focus on driving the floor away from you using only your forearms.
• Maintain a rigid plank position to prevent your hips from sagging.

DETAILS

Muscles

Triceps

Equipment

Bodyweight

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Triceps extension

Arms

Both

Hand orientation

Pronated (palms down / away)

Grip width

Shoulder-width

Body position

Plank / front support