Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
Demonstration
IntermediateCompoundOther
Medicine Ball Supine Chest Throw
Triceps · Upper Arms
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Lie flat on your back on a bench with your knees bent and feet flat on the ground.
- 2
Hold the medicine ball with both hands, extending your arms straight up above your chest.
- 3
Lower the medicine ball towards your chest, keeping your elbows close to your body.
- 4
Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible.
- 5
Catch the medicine ball and 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
Machine
Assisted Triceps Dip (Kneeling)
Triceps · Upper Arms
Beginner9
Resistance band
Band Close Grip Push Up
Triceps · Upper Arms
Beginner9
Resistance band
Band Side Triceps Extension
Triceps · Upper Arms
Beginner5
Barbell
Barbell Close Grip Bench Press
Triceps · Upper Arms
Advanced12
Barbell
Barbell Decline Close Grip To Skull Press
Triceps · Upper Arms
Advanced12