Bodyweight Tricep Pushdown Off Wall
Isolates the triceps using bodyweight and wall support.
ArmsBeginnerStrengthPush
At a glance
| Muscles worked | Primary: triceps. Secondary: shoulders |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~4 kcal |
| Equipment | None needed |
How to do it
- Face a wall and place the hands on it at about chest height.
- Keep the elbows close to the body and lean in slightly.
- Extend the arms by pushing the body away (tricep pushdown action).
- Return with control.
- Repeat for desired reps.
Coaching tips
Benefits
Isolates the triceps using bodyweight and wall support.
Common mistakes
Avoid flaring the elbows or using the shoulders to push.
Make it harder
Move the feet farther from the wall.
Make it easier
Stand closer to the wall.
Breathing
Exhale as you extend, inhale as you bend.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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