Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
Demonstration
BeginnerIsolationBodyweight
Bodyweight Kneeling Triceps Extension
Triceps · Upper Arms
3
sets
12–15
reps
45s
Rest time
~6
Calories / set
Instructions
- 1
Kneel down on the ground with your knees hip-width apart.
- 2
Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
- 3
Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
- 4
Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
- 5
Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Triceps
shoulders
Secondary
shoulderschest
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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