Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Triceps

Bodyweight Triceps Extension

BodyweightIsolationTakes some practice
Front
Back
Primary Secondary

Works

Triceps

Also abs

You need

Smith machine

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Hands on a bar at waist height, body straight
  2. 2Bend your elbows to bring your head under the bar
  3. 3Straighten your arms to press back

Most common mistake

Bending at the hips instead of the elbows.

Watch a demo
B
For triceps
#13 of 20
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Research
60
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 60
Target tensionStrong
Loaded stretchStrong
ProgressionFair
Low costGood

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SOverhead Cable ExtensionCable
  • SCross-Body Cable ExtensionCable
  • STriceps Extension MachineMachine
  • BDipBodyweight

Takes

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needed to post
280