Triceps Press (high bar position)

Strengthen your triceps with the high bar triceps press. This bodyweight exercise effectively builds arm strength and muscle endurance.

IntermediateUpper Arms Body weight

Movement: Isolation
Force: Push
Per set: 2 min
Rest: 1 min

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Variations of Triceps Press (high bar position)

Compound

Triceps Dip on High Parallel Bars

Upper Arms · Body weight

Intermediate

Compound

Triceps Press

Upper Arms · Triceps Brachii · Body weight

Intermediate

Compound

Triceps Press (Head Below Bench)

Upper Arms · Triceps Brachii · Body weight

Intermediate

Compound

Triceps Press (low bar position)

Upper Arms · Body weight

Intermediate

Description

A triceps press is a weightlifting exercise that targets the triceps brachii muscle. This variation involves a high bar position.

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How to do Triceps Press (high bar position)

01
Setup
Stand facing a sturdy horizontal bar set at chest height or slightly higher; grip the bar with an overhand, shoulder-width grip, palms facing down.
02
Setup
Step back until your arms are fully extended, body is straight, and you are leaning forward with your weight supported by your arms and toes.
03
Keeping your body straight and core engaged, slowly bend your elbows, lowering your chest towards the bar until your forearms touch your biceps or your triceps are fully stretched. Inhale during this phase.
04
Exhale as you powerfully extend your elbows, pressing your body back up to the starting position, focusing on contracting your triceps.
05
Ensure your elbows remain relatively close to your body throughout the movement, preventing them from flaring out excessively.

Tips

Maintain a rigid plank position from head to heels throughout the exercise to prevent sagging hips or arching the back.
Control the eccentric (lowering) phase slowly to maximize time under tension and enhance muscle growth.
Adjust the bar height: a lower bar increases difficulty, while a higher bar makes the exercise easier, allowing for progression or regression.
Focus on squeezing your triceps at the top of the movement to ensure full contraction and activate all muscle fibers.

Common mistakes

Flaring elbows out too wide shifts tension from the triceps to the shoulders; keep elbows tucked closer to your sides to isolate the triceps.
Sagging hips or arching the lower back indicates a lack of core engagement; maintain a straight line from head to heels by tightening your abs and glutes.
Using momentum to push back up reduces triceps activation; perform the movement with controlled, deliberate muscle contraction to maximize effectiveness.

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Questions

Is Triceps Press (high bar position) good for beginners?

Triceps Press (high bar position) 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 (high bar position)?

You need Body weight to perform Triceps Press (high bar position). 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 (high bar position)?

Maintain a rigid plank position from head to heels throughout the exercise to prevent sagging hips or arching the back. Control the eccentric (lowering) phase slowly to maximize time under tension and enhance muscle growth. Adjust the bar height: a lower bar increases difficulty, while a higher bar makes the exercise easier, allowing for progression or regression. Focus on squeezing your triceps at the top of the movement to ensure full contraction and activate all muscle fibers.

What are common mistakes when doing Triceps Press (high bar position)?

Flaring elbows out too wide shifts tension from the triceps to the shoulders; keep elbows tucked closer to your sides to isolate the triceps. Sagging hips or arching the lower back indicates a lack of core engagement; maintain a straight line from head to heels by tightening your abs and glutes. Using momentum to push back up reduces triceps activation; perform the movement with controlled, deliberate muscle contraction to maximize effectiveness.