Kneeling Triceps Extension with a Stability ball

Why would I want to strengthen my Triceps?

Most importantly, having a strong Triceps muscle will get you more stability in the two joints that are connected to the Triceps – the shoulder and the elbow.

Stable joints mean you’re less prone to get injured while working out or doing daily activities such as lifting, pulling, or pushing heavy things. You’d also be able to perform a larger range of exercises and athletic activities once you have strong Triceps. 

Now that we’ve talked about the joint’s safety and the ability to perform a large range of exercises and sports activities, there is another good reason to train your Triceps – if your goal is to grow big and strong arms, it’s important to include Triceps exercises in your strength training routine.

The Triceps Kneeling Extensions variation with a stability ball increases the core activation significantly, which is also an important goal in strength training.


What’s the right way to perform it?

➔ Take a kneeling position next to the ball and shift your weight slightly forward, leaning on the stability ball with your hands.

➔ Bend the elbows to lower the chest down toward the ball and push back up to straighten elbows.

➔ Repeat.

To focus the load on the Triceps Brachii you should neutralize the shoulders, maintain normative curvatures, and activate the core.


Which muscles activate in the Kneeling Triceps Extension?

The target muscle is the Triceps Brachii colored red in the image.

The core muscles activate to stabilize the spine along with the shoulder girdle muscles that activate statically to stabilize the scapulae and shoulder joint.


Kneeling triceps extension with stability ball anatomical analysis

2 Common mistakes you should avoid

1st Common mistake

The center of gravity (the pelvis) moves backward when the elbows are flexed.

Note the difference between the variations – the variation on the left seems to be sitting back, usually to compensate for weak elbow extensors and take some of the load off. This movement will also make the Gluteus Maximus help by raising the body instead of isolating the Triceps by staying in at the same angle in the hip and knee joints.

On the right, the movement is more efficient.  Make sure to keep the pelvis in front of the knee line so that the Gluteus Maximus is relaxed and most of the load is on the Triceps Brachii.


2nd Common mistake  

Spinal flexion and extension usually to compensate for the weakness of the Triceps Brachii. Keep your core activated and your back straight throughout the exercise. Make sure to create the movement by bending your elbows, not your spine.

Kneeling triceps extension with stability ball common mistakes

Strengthening your Triceps is an important goal you should have in your training program. 

Every time you want to train a muscle, find different ways to make the target muscle, and stabilizers practice different ways to activate by training different exercises in your workout routine. And if you can add core work to some of them, that’s always a good call.

Additionally, learn crucial nuances for every Strength Training exercise to get satisfying results and avoid common mistakes.

With the Muscle and Motion Strength Training App, your workout will be more effective than ever!


Target Muscles

➔ Triceps Brachii


➔ Anconeus


➔ Abdominal muscles

➔ Erector Spinae

➔ Pelvic Diaphragm (male)

➔ Diaphragm

➔ Serratus Anterior

➔ Latissimus Dorsi



Check out our Strength Training app to increase your knowledge, made especially for fitness professionals!

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