Tricep Press

Exercise Summary
Primary Muscle(s) Triceps
Secondary Muscle(s) Chest, Shoulders
Equipment Bodyweight
Emphasis Compound
Type Push

Tricep Press Instructions

  • Set up a bar in a rack roughly level with your waist.
    • You can use a flat bench if it will stay stationary during the movement.
  • Grip the bar/bench just outside shoulder-width.
  • Walk your feet back till your arms extended.
    • Legs and feet are together.
    • Slight bend in the elbows.
  • Because of the hand position, your mid-section will be more flexed versus a traditional push-up or plank position.
    • Your back will be in a rounded position. 
  • Bend at the elbows and lower yourself forward & under the bar/bench.
  • Initiate the mind-muscle connection your triceps are controlling the movement.
  • At the bottom position, push yourself back up via the triceps and extending your forearms.


  • This exercise will take practice. The initial starting position is contrary to proper lifting form with your back rounded.
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