Lever Seated Triceps Extension - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Lever Seated Triceps Extension

Step by step instructions, muscle activation and variants for the Lever Seated Triceps Extension.

MediumTriceps

About this exercise

A bodyweight triceps isolation held in a plank position with the palms planted flat on a bench and the body kept straight from head to heels. Bending only at the elbows, the torso lowers forward and down until the forearms come to rest on the bench, then the triceps extend the arms to drive the body back to the start. The fixed hand position keeps continuous tension on the triceps through the full range of motion.

How to Perform

  • Place both palms flat on a bench and step your feet back into a straight plank, arms extended and body rigid from head to heels
  • Keep your elbows tucked and your upper arms fixed as you begin the movement
  • Bend at the elbows to lower your body forward and down until your forearms come to rest on the bench
  • Pause briefly in the stretched bottom position without letting your hips sag
  • Press through your triceps to extend your elbows and drive your body back up to the start
  • Move only at the elbow joint and keep your core braced throughout

Muscle Activation

Primary
Triceps
Secondary
Front shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Lever Seated Triceps Extension

The Lever Seated Triceps Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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