Wall Triceps Extension
A highly accessible bodyweight triceps isolation movement using a wall to reduce leverage.
TrainsTriceps
NeedsBodyweight
The movement
2 stages
Top
01 Top
Lock your body in a straight line with hands flat on the wall at head height.
02 Bottom
Bend your elbows to lower your crown toward the wall.
How to do it
Setup
- Place your hands flat on a wall at head height.
- Step back so you are leaning into the wall, and lock your body into a straight line.
Execution
- Bend your elbows to lower your crown toward the wall.
- Press through your palms to extend your arms and return to the start.
BreathingInhale as you lower, exhale as you press.
Getting it right
Form cues
- Keep your elbows tucked in tight, pointing straight down to the floor.
- Keep your core tight so your hips do not sag toward the wall.
Common mistakes
- Letting the elbows flare out, which shifts the tension away from the triceps and onto the shoulders.
- Piking at the hips rather than keeping a rigid plank position.
Worth knowing
- If you feel stress in the elbow joint, step your feet closer to the wall to reduce the leverage.
General guidance, not medical advice. See how Setkit works.
Notes
The wall triceps extension is a beginner-friendly regression of the bodyweight skull-crusher. By using a wall instead of the floor, the leverage is dramatically reduced, allowing anyone to isolate the triceps using only their bodyweight.
Leverage dictates the difficulty. Moving your feet further from the wall makes the movement harder. If you are standing almost completely upright, the movement is very light; stepping far back turns it into a heavy push. Once you can perform sets of 15-20 reps with your feet far back, you are ready to move down to the floor variant.