Plank Triceps Extension

oec:plank-triceps-extension

A calisthenic core and upper-arm exercise where you press from a forearm plank onto your hands by extending the elbows.

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Also called: Plank-to-Elbow Extension, Plank Press, Forearm Push-Up, Bodyweight Triceps Extension

How to do it

Start in a forearm plank position with your elbows directly under or slightly forward of your shoulders and your palms flat on the floor.
Extend your legs behind you with feet hip-width apart, establishing a rigid line from head to heels.
Brace your core and squeeze your glutes to maintain a neutral spine.

Press your palms firmly into the floor, using your triceps to extend both elbows simultaneously and lift your forearms off the ground.
Continue pressing until your arms are fully extended without hyperextending the elbows.
Slowly reverse the motion under control, lowering your forearms back to the mat without letting your hips sag or hike.

Inhale as you lower your forearms to the floor; exhale forcefully as you press through your palms to full extension.

Sagging the hips and extending the lumbar spine during the press.: Engage your abdominals and glutes forcefully to maintain a rigid plank throughout the movement.
Pressing up one arm at a time rather than simultaneously.: Ensure equal pressure through both hands and extend both elbows together; if too difficult, perform the movement from the knees.
Placing hands too far under the chest, turning the movement into a standard push-up.: Keep palms set out in front so the movement isolates elbow extension rather than chest horizontal adduction.

Individuals with elbow tendinopathy or wrist discomfort should progress gradually from the knees or an elevated surface before attempting full floor repetitions.

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