Arms · Bodyweight
Bodyweight Kneeling Triceps Extension
How to do the bodyweight kneeling triceps extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Kneel upright and hinge slightly back, keeping your body rigid from knees to head. Lower your torso back by bending at the elbows with your hands fixed near your head, then extend your elbows to press yourself back upright using your triceps.
- 1Feel the triceps stretch and load as you lower back under control
- 2Keep your hips extended and your body in one straight line
- 3Drive through the triceps to press your torso back upright
Common mistakes
- Don't break at the hips; keep your body rigid
- Avoid flaring your elbows wide as you lower
- Don't drop back faster than your triceps can control
Muscles worked
The bodyweight kneeling triceps extension mainly works the triceps, with the upper abs, lower abs, and glutes assisting.
- TricepsPrimary
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- ForearmsMinor
- Lower BackMinor
- QuadsMinor
- HamstringsMinor
- Front DeltsMinor
Kovo programs the bodyweight kneeling triceps extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.