Bodyweight Triceps Extension From Plank Position
Bodyweight Triceps Extension From Plank Position Exercise Description
The Bodyweight Triceps Extension from Plank Position is a closed‑chain elbow‑extension exercise performed on the floor. It primarily targets the triceps brachii while the shoulders, chest, and core musculature stabilize the body in a straight‑line plank. The movement emphasizes controlled elbow flexion and extension with minimal shoulder motion, promoting pressing strength and scapular stability. Because your body acts as a single rigid lever, maintaining a neutral spine and steady ribcage is essential to keep tension on the triceps rather than the lower back. This floor variation requires no equipment and suits exercisers who already hold a strong, consistent plank without hip sag or shoulder shrug.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head
- Stabilizing Muscles: Gluteus Maximus, Rectus Abdominis, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Inner Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Bodyweight Triceps Extension From Plank Position Exercise
‘- Start in a high plank: hands under shoulders, fingers forward, feet hip‑width, body in a straight line from head to heels.
– Set shoulders: lightly protract (push the floor), keep neck long, ribs down, glutes and abdominals braced.
– Shift your body slightly forward to load the arms while keeping hips level.
– Tuck elbows about 30–45° from your torso; keep upper arms relatively fixed.
– Bend your elbows to lower your forearms toward the floor, allowing the hands to glide forward as needed until elbows approach 90°.
– Keep shoulders away from ears; do not let the low back arch or hips drop.
– Press through your hands/forearms to extend the elbows and return to the straight‑arm plank, finishing with a controlled, soft lockout.
– Avoid flaring elbows, collapsing the chest, or turning the movement into a push‑up by shifting through the shoulders instead of the elbows.
Bodyweight Triceps Extension From Plank Position Tips
‘- Start in a high plank with hands under shoulders, fingers forward, feet hip‑width, and your body in a straight line from head to heels.
– Lightly push the floor away to protract your shoulders, keeping your neck long and ribs down.
– Brace your glutes and abdominals to maintain a neutral spine and steady ribcage as a single rigid lever.
– Shift your body slightly forward to load the arms while keeping your hips level.
– Tuck your elbows about 30–45° from your torso and keep your upper arms relatively fixed.
– As you bend your elbows, let your hands glide forward as needed while lowering your forearms until your elbows approach 90°.
– Keep your shoulders away from your ears and do not let your low back arch or your hips drop.
– Press through your hands and forearms to extend your elbows back to the straight‑arm plank, finishing with a controlled, soft lockout.
– Minimize shoulder motion so the movement comes mainly from controlled elbow flexion and extension.
– Avoid flaring your elbows, collapsing your chest, or turning the movement into a push‑up by shifting through the shoulders.
Bodyweight Triceps Extension From Plank Position Beginner Introduction
The Bodyweight Triceps Extension from Plank Position is a bodyweight floor exercise centered on bending and straightening the elbows while the rest of the body stays firm in a plank. With the hands planted on the ground and the body angled like a long, straight board, the triceps do most of the work, while the chest, shoulders, and core contribute by keeping the torso steady. The motion looks similar to a controlled, elbow-focused version of a push-up, emphasizing smooth, deliberate movement rather than speed.
Throughout the exercise, the trunk is held as one solid unit so the effort stays in the backs of the arms instead of shifting into the lower back. The shoulder blades remain stable against the ribcage as the forearms move toward and away from the floor, encouraging strong, consistent pressing mechanics. Because it is performed from a full plank with the bodyweight leveraged forward over the arms, this variation is generally more suitable for people who already feel confident maintaining a firm plank without the hips dropping or the shoulders creeping toward the ears.