Day 12 · Monday 12 October Today
Standing tricep extension
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Tricep extension without weight
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Tricep extension without weight
- Stand with your feet hip distance apart
- Hinge slightly forward at the hips, keeping your spine long and knees soft
- Hold a very light item for practice or just bodyweight and keep your elbows close to your waist and pointing back
- Straighten your arms behind you, then bend back with control
- To see this movement in motion, refer to the standing video above
Intermediate Standing tricep extension
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Standing tricep extension
- Stand tall with your feet hip distance apart
- Hinge slightly forward at the hips, keeping your spine long and knees soft
- Hold a household item like bottles or cans with your elbows close to your waist and pointing back
- Straighten your arms behind you, then bend back with control, moving slowly throughout
Advanced Standing tricep extension optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Increase the difficulty using hand weights
- Move slowly and stay controlled with the heavier weight