Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
Demonstration
BeginnerCompoundMachine
Smith Machine Decline Close Grip Bench Press
Triceps · Upper Arms
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Adjust the bench on the smith machine to a decline position.
- 2
Lie down on the bench with your feet firmly planted on the ground.
- 3
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- 4
Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- 5
Pause for a moment when the barbell is just above your chest.
- 6
Push the barbell back up to the starting position, fully extending your arms.
- 7
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
Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
Resistance band
Band Close Grip Push Up
Triceps · Upper Arms
Beginner9
Resistance band
Band Side Triceps Extension
Triceps · Upper Arms
Beginner5
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Barbell Close Grip Bench Press
Triceps · Upper Arms
Advanced12
Barbell
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Advanced12
Barbell
Barbell Incline Close Grip Bench Press
Triceps · Upper Arms
Advanced12