Arms · Bodyweight
Bodyweight Triceps Extension From Plank Position
How to do the bodyweight triceps extension from plank position, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Start in a forearm-supported position with your hands flat on the floor and body in a straight plank line. Press through your hands to straighten your elbows and push your torso up, then bend your elbows to lower back to your forearms. Keep your hips level and core tight throughout.
- 1Triceps extending to push your body up off the forearms
- 2A rigid, straight line from head to heels
- 3Elbows tracking close to your sides, not flaring
Common mistakes
- Don't let your hips sag or pike during the press
- Avoid flaring your elbows out wide
- Don't rush; control both the press and the lower
Muscles worked
The bodyweight triceps extension from plank position mainly works the triceps, with the lower abs, forearms, mid chest, upper abs, obliques, and front delts assisting.
- TricepsPrimary
- Lower AbsSupport
- ForearmsSupport
- Mid ChestSupport
- Upper AbsSupport
- ObliquesSupport
- Front DeltsSupport
- Upper ChestMinor
- Lower ChestMinor
- Upper TrapsMinor
- Mid TrapsMinor
- QuadsMinor
- GlutesMinor
- Side DeltsMinor
Kovo programs the bodyweight triceps extension from plank position 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.