Bodyweight
Assisted Standing Triceps Extension (With Towel)
Triceps · Upper Arms
Beginner6
Demonstration
AdvancedIsolationBodyweight
Handstand
Triceps · Upper Arms
4
sets
8–12
reps
1m 15s
Rest time
~6
Calories / set
Instructions
- 1
Find an open space with enough room to perform a handstand.
- 2
Place your hands on the ground shoulder-width apart, fingers pointing forward.
- 3
Kick your legs up towards the wall, using your core and shoulders to maintain balance.
- 4
Once in a handstand position, engage your triceps to support your body weight.
- 5
Hold the handstand for as long as you can maintain balance.
- 6
To come down, slowly lower your legs back to the ground.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Triceps
shoulders
Secondary
shoulderscore
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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