Body Triceps Extensions on Bar

Bodyweight Triceps Extensions on Bar

Bodyweight triceps extensions on a bar are a great exercise to target and strengthen your triceps, the muscles on the back of your arms. Here are the step-by-step instructions for performing bodyweight triceps extensions on a bar:

Video Instructions On How To Do The Bodyweight Triceps Extensions On Bar

Equipment Needed:

  1. Horizontal bar or parallel bars at about waist height.
  2. Open space to perform the exercise without obstruction.


  1. Setup:
    • Find a horizontal bar or parallel bars that are sturdy and can support your body weight.
    • Adjust the height of the bars to be about waist height.
  2. Grip:
    • Stand facing the bar(s) and grip it with your hands placed slightly wider than shoulder-width apart.
    • Ensure your palms are facing forward.
  3. Positioning:
    • Step forward and lean your body slightly forward while keeping your feet close together.
    • Your body should be at a slight angle with your chest pointing towards the ground.
  4. Execution:
    • Lower your body by bending your elbows, allowing them to point backward.
    • Keep your upper arms close to your torso as you lower your body towards the bar(s).
  5. Depth:
    • Lower your body until your forehead or chest is close to or touches the bar(s).
    • Ensure you maintain control throughout the movement.
  6. Extension:
    • Push through your palms and extend your elbows, lifting your body back up to the starting position.
    • Focus on fully straightening your arms at the top of the movement.
  7. Repeat:
    • Perform the desired number of repetitions, maintaining proper form and control.
  8. Breathing:
    • Inhale as you lower your body.
    • Exhale as you push yourself back up.
  9. Tips:
    • Engage your core muscles to stabilize your body throughout the exercise.
    • Keep your elbows close to your body to target the triceps effectively.
    • If you find the exercise too challenging, adjust the height of the bars or perform a regression, such as knee triceps extensions on a bar.
  10. Safety Precautions:
    • Ensure that the bar(s) are securely fixed and can support your body weight.
    • Start with a manageable height and progress gradually as you build strength.
    • If you have any pre-existing medical conditions or concerns, consult with a fitness professional or healthcare provider before attempting new exercises.

Incorporate bodyweight triceps extensions on a bar into your overall fitness routine to enhance upper body strength and tone your triceps.