Triceps Press (Head Below Bench)
Challenge your triceps with this bodyweight press, positioning your head below the bench for increased range of motion and muscle activation.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Triceps Press (Head Below Bench)
Triceps Press
Upper Arms · Triceps Brachii · Body weight
Triceps Press (high bar position)
Upper Arms · Body weight
Triceps Press (low bar position)
Upper Arms · Body weight
Triceps Dip (between benches)
Upper Arms · Triceps Brachii · Body weight
Description
A triceps press performed with the head below the bench to focus on the triceps muscles.
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How to do Triceps Press (Head Below Bench)
- 01Setup
Position a sturdy, flat bench or elevated surface. Lie supine on the bench with your head extending off the edge and your shoulders just at the edge.
- 02Setup
Place your hands on the bench edge, slightly narrower than shoulder-width apart, with your fingers pointing towards your feet. Your elbows should be tucked close to your body.
- 03
Engage your core and glutes to maintain a rigid body from your shoulders to your feet or knees. Lower your upper body by flexing at the elbows, allowing your head to drop below the bench, until your triceps are fully stretched.
- 04
Exhale and powerfully extend your elbows to press your upper body back up to the starting position. Focus on contracting your triceps to drive the movement.
- 05
Maintain control throughout the entire range of motion, ensuring your core remains tight and your body forms a straight line without sagging hips.
Tips
- Keep your elbows tucked in close to your body throughout the movement to maximize triceps engagement and reduce stress on the shoulder joints.
- Control the eccentric (lowering) phase, allowing your head to drop slowly below the bench to achieve a full stretch in the triceps before pressing back up.
- Maintain a tight core and glutes to keep your body rigid and prevent sagging hips, which ensures proper form and protects your lower back.
- Experiment with hand placement slightly wider or narrower than shoulder-width to find the sweet spot that best activates your triceps without discomfort.
Common mistakes
- Flaring your elbows out to the sides shifts tension from the triceps to the shoulders; keep your elbows tucked in to target the triceps effectively.
- Allowing your hips to sag during the press indicates a loss of core tension; actively engage your core and glutes to maintain a straight body line.
- Not fully lowering your head below the bench limits triceps stretch and activation; ensure a complete eccentric phase for optimal muscle engagement.
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Get Ellim — FreeQuestions
What muscles does Triceps Press (Head Below Bench) work?
Triceps Press (Head Below Bench) primarily targets Triceps Brachii. Secondary muscles include Pectoralis Major Sternal Head.
Is Triceps Press (Head Below Bench) good for beginners?
Triceps Press (Head Below Bench) 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 (Head Below Bench)?
You need Body weight to perform Triceps Press (Head Below Bench). 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 (Head Below Bench)?
Keep your elbows tucked in close to your body throughout the movement to maximize triceps engagement and reduce stress on the shoulder joints. Control the eccentric (lowering) phase, allowing your head to drop slowly below the bench to achieve a full stretch in the triceps before pressing back up. Maintain a tight core and glutes to keep your body rigid and prevent sagging hips, which ensures proper form and protects your lower back. Experiment with hand placement slightly wider or narrower than shoulder-width to find the sweet spot that best activates your triceps without discomfort.
What are common mistakes when doing Triceps Press (Head Below Bench)?
Flaring your elbows out to the sides shifts tension from the triceps to the shoulders; keep your elbows tucked in to target the triceps effectively. Allowing your hips to sag during the press indicates a loss of core tension; actively engage your core and glutes to maintain a straight body line. Not fully lowering your head below the bench limits triceps stretch and activation; ensure a complete eccentric phase for optimal muscle engagement.
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Free · iPhone only · Available on the App Store