Triceps Press Head Below Bench

Muscles worked

Setup

1. Stand facing a flat bench and place your hands shoulder-width apart on the edge of the bench using an overhand grip.
2. Walk your feet back until your body forms a straight line from head to heels, similar to an incline plank.
3. Position your shoulders directly over your hands to establish the starting point.

How to do it

1. Inhale and slowly bend your elbows to lower your forehead toward the bench, allowing your head to pass slightly below the level of your hands.
2. Keep your elbows tucked in and pointing forward, ensuring the movement occurs only at the elbow joint.
3. Exhale and press firmly through your palms to extend your arms and return to the starting position.
4. Maintain a controlled tempo, taking 2-3 seconds on the descent and 1 second for the press.

Form checklist

• Keep your core braced and glutes squeezed to prevent your hips from sagging or piking.
• Ensure your elbows do not flare out to the sides during the descent or ascent.
• Keep your upper arms stationary; only the forearms should move.
• Maintain a neutral spine by looking at the bench rather than your feet.

Pro tips

• Imagine you are trying to push the bench away from your body to create maximum tension in the triceps.
• Pause for a split second at the bottom of the movement to emphasize the stretch on the triceps long head.

Make it harder

• Walk your feet further back to decrease the angle of your body, increasing the percentage of body weight being lifted.
• Perform the exercise with your hands closer together to increase the range of motion and triceps demand.

Frequently asked

What muscles does the triceps press head below bench work?

The triceps press head below bench primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the triceps press head below bench?

The triceps press head below bench requires no equipment — just your body weight.

Is the triceps press head below bench good for beginners?

The triceps press head below bench is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Band Assisted DipIntermediate · triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps