The Only Triceps Exercise You Need — Key Takeaways
Bodyweight tricep extensions with hands positioned low and feet elevated are the single best calisthenics movement for building all three triceps heads, using an 8–15 rep range to failure.
Key takeaways
Progress bodyweight tricep extensions by lowering hands and elevating feet
Progress bodyweight tricep extensions by lowering hands and elevating feet
- New lifters: hands at stomach-to-chest height
- Advanced: hands closer to floor, then feet elevated for a decline angle
Use rings for overhead triceps work to free joint movement paths
Use rings for overhead triceps work to free joint movement paths
- Fixed overhead positions can cause shoulder and elbow pain
- Rings allow hands to rotate so the body finds its natural pushing path
Use an 8–15 rep range for bodyweight tricep extensions
Use an 8–15 rep range for bodyweight tricep extensions
- Doubles and triples make it feel like a 1RM dip, not isolation
- 25+ reps have too much 'foreplay' before effective reps begin
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In this video
- 1mWhy Overhead Triceps Work Matters
- 1mAccessibility and Rings Advantage
- 2mProgression Mechanics
- 3mOptimal Rep Range
- 4mCore Engagement as Bonus
- 5mLong-Term Progression and Outro
“Not only will you grow your triceps, you're getting in some core homework for free.”
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