Own Every Range
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VIDEO DEMO

Kneeling bodyweight triceps extension

Regression of PJR Pullover

YouTube · Buck Buhler Fitness & WellnessKneeling Bodyweight Triceps ExtensionWatch the demonstration

REGRESSION · HOW TO DO IT

Kneeling bodyweight triceps extension

These steps are written specifically for the Kneeling bodyweight triceps extension. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Kneel facing a wall with both palms on it above shoulder height and the body in one line from knees to head.

  2. 02
    Move the pattern

    Keep the upper arms still as the elbows bend and the forehead moves toward the wall.

  3. 03
    Finish with control

    Press through the palms to straighten the elbows without letting the hips fold or ribs flare.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

CHEST & TRICEPS / 48

Long rangeLong range

Kneeling bodyweight triceps extension

Sets: 3–4 · Reps: 8–15

Kneeling bodyweight triceps extension is a regression of PJR Pullover. Use the written card above for its exact setup and execution.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The shoulders and elbows flex together as the dumbbell travels behind the head, taking the long head of the triceps into meaningful length.