Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
Demonstration
IntermediateIsolationBodyweight
Body Up
Triceps · Upper Arms
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
- 2
Extend your legs out in front of you, keeping your heels on the ground and your body straight.
- 3
Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
- 4
Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Triceps
chest
Secondary
chestshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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