---
title: "Bodyweight Triceps Extension (On Bench)"
description: "Place your hands shoulder-width apart on the edge of a sturdy bench, arms straight, and walk your feet back until your body forms a straight line from your head to your heels."
locale: en
slug: bodyweight-triceps-extension-on-bench
url: "https://hi.fitness/exercises/bodyweight-triceps-extension-on-bench"
primaryMuscle: "Triceps"
secondaryMuscles: ["Front delts","Mid chest"]
equipment: ["Other"]
category: "Strength"
format: "Reps"
updatedAt: 2026-10-13T12:08:04+00:00
---
# Bodyweight Triceps Extension (On Bench)

Place your hands shoulder-width apart on the edge of a sturdy bench, arms straight, and walk your feet back until your body forms a straight line from your head to your heels.

## How to do it

1. Place your hands shoulder-width apart on the edge of a sturdy bench, arms straight, and walk your feet back until your body forms a straight line from your head to your heels.
2. Brace your core and keep your elbows narrow, pointing down and forward rather than out to the sides.
3. Bend only your elbows to lower your head towards the edge of the bench, until your forehead is just below the edge between your hands.
4. Press through your hands to straighten your elbows and return to the starting position. Repeat for the desired number of repetitions.

## Form tips

- Keep your body straight from head to heels throughout: only your elbows move.
- A higher surface, such as a table or a kitchen counter, makes the exercise easier; a lower one makes it harder.
- Lower yourself slowly and stop where you still control the movement.

## Similar exercises

- [Bodyweight Triceps Extension](https://hi.fitness/exercises/bodyweight-triceps-extension) - Triceps · Bodyweight
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- [Bodyweight Overhead Triceps Extension](https://hi.fitness/exercises/bodyweight-overhead-triceps-extension) - Triceps · Bodyweight
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