Triceps Press (low bar position)
Strengthen your triceps and improve upper body pushing power with the low bar triceps press. Master this effective bodyweight exercise for stronger arms.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Triceps Press (low bar position)
Description
A weight training exercise targeting the triceps muscles, performed using a bar in low position.
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How to do Triceps Press (low bar position)
- 01Setup
Set a horizontal bar (like a Smith machine bar or sturdy rack bar) to a low height, typically between your hip and waist level, depending on your strength.
- 02Setup
Stand facing the bar and grasp it with an overhand grip, hands shoulder-width apart, ensuring your arms are fully extended.
- 03Setup
Step back until your body is at an incline, forming a straight line from your head to your heels, with your weight supported by your toes and hands.
- 04
Inhale as you slowly bend your elbows, lowering your chest towards the bar while keeping your elbows tucked close to your body and pointing straight back.
- 05
Continue lowering until your triceps are fully stretched and your chest is close to the bar, maintaining a rigid torso.
- 06
Exhale and powerfully extend your elbows, pushing your body back up to the starting position, maintaining that rigid body line throughout the press.
Tips
- Maintain a rigid plank position throughout the entire movement, actively engaging your core and glutes to prevent any hip sagging or piking.
- Keep your elbows pointing straight back and tucked close to your sides during both the descent and ascent to maximize triceps activation and minimize shoulder strain.
- Adjust the bar height to modify the exercise difficulty: a lower bar increases the body's incline, making the exercise harder, while a higher bar makes it easier.
- Focus on a controlled eccentric (lowering) phase, taking 2-3 seconds to descend, to increase time under tension and enhance muscle growth.
Common mistakes
- Flaring elbows out wide reduces triceps engagement and places unnecessary stress on the shoulder joints; always keep your elbows tucked close to your body.
- Sagging hips or piking the glutes compromises core stability and diminishes the exercise's effectiveness; maintain a straight body line from your head to your heels.
- Using momentum to push up diminishes the targeted triceps work; focus on a controlled, deliberate press using only your triceps to extend your elbows.
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Is Triceps Press (low bar position) good for beginners?
Triceps Press (low 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 (low bar position)?
You need Body weight to perform Triceps Press (low 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 (low bar position)?
Maintain a rigid plank position throughout the entire movement, actively engaging your core and glutes to prevent any hip sagging or piking. Keep your elbows pointing straight back and tucked close to your sides during both the descent and ascent to maximize triceps activation and minimize shoulder strain. Adjust the bar height to modify the exercise difficulty: a lower bar increases the body's incline, making the exercise harder, while a higher bar makes it easier. Focus on a controlled eccentric (lowering) phase, taking 2-3 seconds to descend, to increase time under tension and enhance muscle growth.
What are common mistakes when doing Triceps Press (low bar position)?
Flaring elbows out wide reduces triceps engagement and places unnecessary stress on the shoulder joints; always keep your elbows tucked close to your body. Sagging hips or piking the glutes compromises core stability and diminishes the exercise's effectiveness; maintain a straight body line from your head to your heels. Using momentum to push up diminishes the targeted triceps work; focus on a controlled, deliberate press using only your triceps to extend your elbows.
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Free · iPhone only · Available on the App Store