Triceps Press
Master the bodyweight triceps press to build strong, defined triceps. This effective exercise uses your own bodyweight to challenge your upper arms,
- Movement
- Compound
- Force
- Push
- Per set
- 2 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Triceps Press
Triceps Dip Stretch
Upper Arms · Deltoid Anterior · Body weight
Triceps Press (Head Below Bench)
Upper Arms · Triceps Brachii · Body weight
Triceps Press (low bar position)
Upper Arms · Body weight
Triceps Dip
Upper Arms · Triceps Brachii · Body weight
Description
The triceps press is a weight lifting exercise that targets the triceps muscles. It can be performed using a barbell, dumbbells, or a machine.
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How to do Triceps Press
- 01Setup
Begin in a kneeling position with your hands on the floor, slightly narrower than shoulder-width apart, fingers pointing forward.
- 02Setup
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.
- 03
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.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Triceps Press work?
Triceps Press primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.
Is Triceps Press good for beginners?
Triceps Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Triceps Press?
You need Body weight to perform Triceps Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Triceps Press?
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.
What are common mistakes when doing Triceps Press?
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.
Related exercises
Reverse Dip
Upper Arms · Triceps Brachii · Body weight
Weighted Tricep Dips
Upper Arms · Triceps Brachii · Weighted
Triceps Dips Floor
Upper Arms · Triceps Brachii · Body weight
Triceps Dip (bench leg)
Upper Arms · Triceps Brachii · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store