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Wall Triceps Extensions
Beginner
Level 30/100
Wall triceps extensions isolate the triceps with no equipment and low joint stress. Hands are placed close together on the wall and only the elbows move while the rest of the body stays still.
LevelBeginner
Sets3 × 10-15 reps
Rest60 sec
EquipmentWall
Execution
Stand facing the wall, palms in a very narrow grip (thumbs almost touching) at shoulder height, fingers up. Lean the body to ~70-80° from the floor. Keep elbows pointing straight FORWARD (not out). Bend only at the elbows, bringing the forehead toward the wall. Extend forcefully back.
Isolation
All three triceps heads work hard, with extra emphasis on the long head because the shoulder stays in partial flexion.
Difficulty variations
Step feet farther from the wall for more load; closer for less. You can also go unilateral for more intensity.
Goal
3×15 before progressing to floor triceps extensions.
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