Triceps Extensions (Bodyweight): Bodyweight Triceps Workout
Bodyweight triceps extensions as your push-power foundation
This system builds strong triceps without machines or barbells. I designed it for beginners who need clear steps.
Bodyweight triceps extensions target elbow extension while protecting shoulders. The move also teaches core bracing.
I program this as your main push accessory. It supports push-ups, presses, and handstand work.
- Keep elbows close to ribs to load triceps more.
- Maintain a neutral wrist to reduce strain.
- Brace your core to prevent hips sagging.
- Change body angle to scale difficulty precisely.
- Use controlled tempo: three seconds down, one second up.
- Warm-up: 30 arm circles, 20 scapular push-ups.
- Technique: 3 sets of 6 reps at a high incline.
- Finish: 30 seconds front plank breathing.
| Day | Primary | Support | Conditioning |
|---|---|---|---|
| Mon | Bodyweight triceps extensions | Goblet squats, inverted rows | 10 min brisk walk, Zone 2 |
| Wed | Push-ups or kneeling push-ups | Hip hinging, band pull-aparts | Bike 12 min, Zone 2 |
| Fri | Bodyweight triceps extensions | Split squats, side planks | Row 8 min, Zone 2 |
This blueprint anchors the rest of the program. Next, we progress difficulty safely.
Progress the lever, protect the joints, and groove perfect reps
Master technique before chasing harder angles. Clean form builds safer strength.
Start with a high surface, like a wall or bar. Lower the support gradually each week.
- Place hands shoulder-width on a stable surface.
- Walk feet back until your body forms a straight line.
- Inhale. Tuck elbows slightly toward ribs.
- Lower forehead or nose toward hands with control.
- Exhale. Press through palms and extend elbows fully.
| Level | Variation | Target Reps | Load Control |
|---|---|---|---|
| Beginner | Wall extensions | 3×8–12 | High angle, slow tempo |
| Beginner+ | Bar at chest height | 4×6–10 | Three-second eccentric |
| Intermediate | Bar at hip height | 4×6–8 | Add one-second pause |
| Intermediate+ | Rings or TRX | 5×5–8 | Instability increases demand |
| Advanced | Feet elevated rings | 5×3–6 | Longer pause, slower lower |
Common faults appear early. You can fix them quickly with cues.
| Mistake | Fix |
|---|---|
| Flaring elbows | Squeeze a small towel between elbows and ribs. |
| Sagging hips | Exhale hard and tuck ribs slightly. |
| Wrists folding | Grip thicker handles or use push-up bars. |
Once technique feels automatic, you can push progression and volume.
Drive consistent overload with angles, tempo, and smart volume
Progressive overload grows your triceps. We change leverage, tempo, reps, and density.
- Angle drops: lower the bar one hole per week if reps stay stable.
- Tempo: three seconds down, one-second pause, strong press up.
- Reps in reserve: finish sets with 1–3 reps left.
- Density: keep total work, reduce the session time gradually.
- Instability: move from fixed bar to rings for advanced demand.
| Week | Variation | Sets x Reps | Tempo | RIR | Rest |
|---|---|---|---|---|---|
| 1–2 | Bar chest height | 3–4 x 8–10 | 3-0-1 | 2–3 | 90 sec |
| 3–4 | Bar hip height | 4 x 6–8 | 3-1-1 | 1–2 | 120 sec |
| 5–6 | Rings neutral | 5 x 5–7 | 4-1-1 | 1–2 | 150 sec |
| 7 | Rings slight feet elevate | 5 x 4–6 | 3-2-1 | 1 | 150–180 sec |
| 8 | Deload bar chest height | 3 x 6 | 2-0-1 | 3 | 90 sec |
I track heart rate with a Garmin watch between sets. I keep it under 65% max.
I log reps and RPE in a notes app. You can use any simple tracker.
- Warm-up: 5 minutes mobility and activation.
- Main work: 4–5 sets triceps extensions.
- Superset: Pulling or face pulls for balance.
- Finisher: 6 minutes Zone 2 bike.
This structure delivers overload without crushing recovery. Next, we lock in recovery and nutrition.
Fuel results, protect elbows, and keep progress moving
Recovery holds your gains together. I keep it simple and consistent.
- Protein: 1.6–2.2 g per kg body weight daily.
- Calories: slight surplus for muscle, deficit for fat loss.
- Carbs around training for energy and pump.
- Creatine monohydrate: 3–5 g daily with any meal.
I log meals in MyFitnessPal for accuracy. It reduces guessing during changes.
Hydration matters. Aim for pale yellow urine. Add a pinch of salt in heat.
| Goal | Daily Practice |
|---|---|
| Sleep | 7.5–8.5 hours, consistent wake time |
| Warm-up | 2 sets: scapular push-ups, band triceps press-downs |
| Mobility | Wrist flexor stretch, triceps stretch, 30 seconds each |
| Conditioning | Two 20-minute Zone 2 sessions weekly |
- Increase rest intervals by 30 seconds.
- Switch to 4-1-1 tempo to boost tension.
- Add easy face pulls between sets for balance.
Motivation can dip. I schedule short sessions on busy days to keep momentum.
If elbows complain, use a higher bar angle. Add an extra rest day.
I track recovery trends with Garmin sleep metrics. Low scores mean I reduce intensity.
These habits stabilize progress. Now see the results from real logs.
MyFitnessPal helps with macro consistency. Garmin tracks heart rate and sleep.
Evidence from training logs and client stories: long-term result interpretation
I tested this framework for eight weeks with beginners and busy professionals.
My program included two strength sessions and one lighter technique session weekly.
- Session length: 40 minutes. Average heart rate: 55–60% max.
- Main lift: triceps extensions on rings, 4–5 sets per session.
- Progression: angle lower by one notch every 7–10 days.
| Metric | Week 1 | Week 6 |
|---|---|---|
| Ring angle vs floor | ~55 degrees | ~35 degrees |
| Sets x reps at RIR 2 | 4×7 | 5×8 |
| Strict push-ups | 12 reps | 20 reps |
After six weeks, my arms looked fuller and felt stronger during push-ups.
I also maintained two Zone 2 rides weekly. VO2 max increased by about eight percent.
HIIT cut fat quickly, but it hurt recovery here. Zone 2 worked better for consistency.
I tracked HR and sleep with Garmin. I logged food in MyFitnessPal to support gains.
Strava gave accountability for cardio days. I shared rides with the group.
| What worked | What failed |
|---|---|
| Slow eccentrics with small angle drops | Skipping warm-up caused elbow tightness |
| Two Zone 2 sessions per week | HIIT after heavy sets reduced next-day reps |
| RIR tracking for sustainable progress | Chasing failure every set stalled volume |
You can reproduce these outcomes with steady practice and smart tracking.
Strava can help with cardio consistency between strength days.
