Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
Demonstration
IntermediateCompoundBodyweight
Triceps Dip (Bench Leg)
Triceps · Upper Arms
4
sets
6–8
reps
2m
Rest time
~10
Calories / set
Instructions
- 1
Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
- 2
Walk your feet forward, sliding your butt off the bench, and straighten your arms.
- 3
Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- 4
Push through your palms to straighten your arms and return 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
Machine
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Resistance band
Band Close Grip Push Up
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Beginner9
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Band Side Triceps Extension
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Barbell
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Advanced12
Barbell
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Barbell
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Advanced12