Single Arm Bodyweight Tricep Extension Off Wall
Isolates each tricep independently using bodyweight and wall support.
ArmsIntermediateStrengthPush
At a glance
| Muscles worked | Primary: triceps. Secondary: core |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~4 kcal |
| Equipment | None needed |
How to do it
- Place one hand on the wall and step the feet back.
- Keep the elbow close to the body and bend it to lower the body.
- Extend the arm to push the body away.
- Complete reps then switch sides.
- Keep the core braced throughout.
Coaching tips
Benefits
Isolates each tricep independently using bodyweight and wall support.
Common mistakes
Avoid flaring the elbow or rotating the torso.
Make it harder
Move the feet farther from the wall.
Make it easier
Use both arms or stand closer.
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.
Try it free in BmarchaiMore arms exercises
Wrist Roller Reverse
Intermediate · 3 sets × 2-4 full rollsWall Sit Water Bottle Concentration Curl
Intermediate · 5 sets × 10-12 each armOff the Wall Tricep Dip
Intermediate · 3 sets × 10-15 repsFist Clench and Release
Beginner · 3 sets × 20-40 secondsReverse Grip Pushdown
Beginner · 3 sets × 12 repsStanding Short Bar Pulley Forearm Curl
Beginner · 3 sets × 15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.