Triceps Press

Description

How to Do Triceps Press

1. 1
   Setup

   Begin in a kneeling position with your hands on the floor, slightly narrower than shoulder-width apart, fingers pointing forward.

2. 2
   Setup

   Lean your torso forward, shifting your weight over your hands, ensuring your core is engaged and your body forms a straight line from your knees to your shoulders.

3. 3

   Inhale as you bend your elbows, lowering your chest towards the floor while keeping your elbows tucked close to your sides and pointing straight back.

4. 4

   Continue lowering until your chest is just above the floor or you feel a deep stretch in your triceps, maintaining a neutral spine throughout the movement.

5. 5

   Exhale and powerfully push through your palms to extend your elbows, returning to the starting position with your arms fully straightened.

Tips

• Keep your elbows tucked in close to your body throughout the entire movement to maximize triceps engagement and reduce unnecessary shoulder strain.
• Control the eccentric (lowering) phase of the press, taking 2-3 seconds to descend, which increases muscle time under tension and promotes greater strength gains.
• For increased difficulty, extend your legs behind you into a full plank position, performing the press from your toes while maintaining a rigid body line.
• Maintain a slight forward lean of your torso over your hands at the top of the movement to keep continuous tension on the triceps.

Common Mistakes

• ×Flaring your elbows out to the sides reduces triceps activation and can strain your shoulders; always keep your elbows tucked in close to your body.
• ×Sagging your hips or excessively arching your lower back puts unnecessary strain on your spine; maintain a rigid core and a straight line from your head to your knees or heels.
• ×Not going deep enough limits the range of motion and overall triceps development; ensure your chest gets close to the floor to achieve full triceps extension.