The Best Bodyweight Triceps Exercise You’re Not Doing!

Struggling to grow your triceps without gym access? Or maybe elbow pain, like golfer’s elbow, is holding you back?

In this video, I’ll show you how to master the Bodyweight Triceps Extension — a minimalist-friendly, joint-friendly movement that targets the long head of the triceps and builds serious strength.

We’ll cover:
👉 Why This Exercise Works
👉 Triceps Isolation Explained
👉 Injury Prevention & Golfer’s Elbow
👉 Technique Breakdown
👉 Progressions

Whether you’re training at home, outside, or on the go, this is one of the best bodyweight isolation exercises you can do for arm growth and elbow resilience.

Timestamps
00:28 — What Is the Bodyweight Triceps Extension
00:56 — Why This Movement Is So Effective
01:18 — Elbow Health & Injury Prevention
01:59 — Additional Benefits
02:17 — How to Perform It Correctly
02:45 — Scaling & Progressions

💬 If you have any questions or want me to cover specific progressions?

Drop them in the comments below, I’d love hearing from you!

Thanks so much for your support.

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#bodyweighttricepextension #golferselbow #bodyweightskullcrusher

Are you looking to build bigger triceps without any equipment while bulletproofing your elbows? In today’s video, I’ll break down the body weight triceps extension. A simple but powerful exercise that builds serious tricep strength and fits perfectly into any minimalist training program. Before we dive in, have you ever suffered from golfer’s elbow? Let me know in the comments down below. What is the bodyweight triceps extension? This exercise is basically a bodyweight version of the skull crusher where you lower your body by bending only at the elbows starting from a plank or push-up position. This exercise specifically targets the long head of the triceps, which is often missed by regular push-ups. This exercise looks simple, but the form and control needed can make it challenging. Why is this movement so effective? You can progressively overload your triceps by changing the body angle. For example, elevating your hands makes it easier while elevating your feet can make it more challenging. This makes it perfect for building muscle without any gym equipment. Ideal for home workouts or outdoor sessions. Now, let’s talk about elbow health and why it matters. Golfer’s elbow affects about 1% of the general population each year, but in active people, especially those that do manual labor, heavy lifting, or body weight training, that number can jump to three or 5%. If you do a lot of pushing, gripping, or straight arm work, you’re at a higher risk. That’s why exercises like the bodyweight triceps extension are so valuable. They load the triceps and elbow tendons in a controlled way, helping you to build strength and resilience without hurting your joints. But the benefits don’t just stop there. This exercise is also a fantastic secondary movement after your main compound exercise like dips because it targets the same muscles but from a different angle. Now that we’ve discussed why this exercise is so valuable, let’s break down the correct technique. Start in a push-up or plank position with your hands shoulder width apart. Keep your body in a straight line from head to heel. As you lower yourself down, bend only at the elbows. The movement should come purely from your elbows, not the hips or shoulders. Once you reach the bottom, extend through the triceps to push back up, keeping tension on the arms. the entire time. So, how do you scale this exercise up? If you’re just starting out, you can make this exercise easier by elevating your hands on a box. Or to increase the difficulty, elevate your feet. This exercise is simple, scalable, and incredibly effective for long-term muscle growth and joint health. So, add it to your routine after your main compound push movement. Or you can use this exercise as a standalone builder on your upper body days. If this exercise is done correctly, you’ll be isolating your triceps in a way that push-up variations just can’t match that long head of the triceps that gives your arms real size, strength, and power. If you’ve also suffered from shoulder pain, click the link at the end of the video where I break down the ring pull in detail. So, thanks for watching everyone. Stay strong and stay consistent and I’ll see you in next week’s video.