How to do the Bodyweight Triceps Extension
Primary: Triceps · also works Core, Front Delts. Also called: bench triceps extension, body saw extension.
Step by step
- 1
Place your hands shoulder-width apart on the edge of a sturdy table, bench or kitchen counter and walk your feet back into an incline plank.
- 2
Keeping your upper arms still, bend only at the elbows and lower your forehead toward your hands.
- 3
Stop when your forearms are close to the surface and your elbows point straight back.
- 4
Press through your palms and straighten the elbows to return to the plank.
- 5
Use a higher surface to make it easier, a lower one to make it harder.
Coaching cues
- Upper arms stay fixed; only the forearms move
- Squeeze the glutes so the hips stay in line
- Elbows point back, not out
Common mistakes
- Letting the elbows flare to the sides
- Dropping the hips
- Turning it into a push-up by moving the shoulders
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Bodyweight Triceps Extension alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Bodyweight Triceps Extension work?
Primary: Triceps. Secondary: Triceps, Core, Front Delts
How many sets and reps of Bodyweight Triceps Extension should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Bodyweight Triceps Extension?
Same movement pattern, different equipment: Bench Dip, Diamond Push-Up, Band Triceps Extension, Overhead Triceps Extension, Close-Grip Push-Up, Tricep Dips on Bench.
Is the Bodyweight Triceps Extension good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.