Bodyweight Tricep Extension Mistakes to Avoid
Bending at the hips — keep your body completely rigid like a plank. Only the elbows bend.
Bar too high (too easy) — lower the bar for more difficulty. A barbell in a rack at waist height is ideal for intermediate lifters.
Elbows flaring wide — keep them pointing forward and close together.
Not going deep enough — lower until your head reaches the bar level for full range.
Bodyweight Tricep Extension FAQ
How do I make bodyweight tricep extensions harder?
Lower the bar — the more horizontal your body, the harder it gets. A bar at waist height is very challenging. Knee height is brutal. You can also elevate feet.
Can I do these at home?
Yes — use a sturdy table edge, kitchen counter, door frame pull-up bar set at the right height, or even the back of a sofa. Anything sturdy at waist-to-chest height works.
Bodyweight extensions vs skull crushers?
Same movement pattern, different resistance source. Skull crushers allow precise loading with a barbell. Bodyweight extensions are adjustable by height and don't need weights. Both target the long head well.
These vs diamond push-ups for triceps?
Bodyweight extensions isolate the triceps more (arms only). Diamond push-ups involve chest and shoulders too. Extensions are better tricep isolation. Push-ups are a better compound. Use both.