Exercise guide
Triceps Press Low Bar Position
- Intermediate
- Isolation
- Rep-based
- Chest
- Upper arms
The low bar triceps press is a bodyweight isolation movement that uses a fixed barbell to provide intense tension and a deep stretch in the triceps. It effectively targets all three heads of the triceps by utilizing a closed kinetic chain, functioning similarly to a bodyweight skullcrusher.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set a barbell in a power rack at approximately waist height (lower bar positions increase difficulty).
- Grip the bar with an overhand, shoulder-width grip.
- Step your feet back until your body forms a straight line from head to heels, leaning your weight into the bar with arms fully extended.
How to do it
- Inhale and slowly lower your body by bending only at the elbows, bringing your forehead toward or slightly underneath the bar.
- Keep your elbows tucked in and pointing forward throughout the descent to maintain tension on the triceps.
- Exhale and press through your palms to extend your arms and return to the starting position.
- Maintain a controlled tempo, focusing on a 2-second eccentric lowering phase.
Form checklist
- Keep your core braced and glutes squeezed to prevent your hips from sagging or your lower back from arching.
- Ensure only the elbow joint is moving; keep your shoulders fixed in place.
- Avoid flaring your elbows out to the sides.
- Maintain a neutral neck position by looking slightly down toward the floor.
Pro tips
- Focus on the 'stretch' at the bottom of the movement to maximize recruitment of the triceps' long head.
- Think about pressing the bar away from you rather than pushing your body up to improve the mind-muscle connection.
Make it harder
- Lower the bar height in the rack to increase the angle of the body and the amount of weight being moved.
- Add a 2-second pause at the bottom of the rep when the triceps are under maximum stretch.
Frequently asked
- What muscles does the triceps press low bar position work?
- The triceps press low bar position primarily targets the triceps, and also works the abs, deltoids, pectorals, and serratus anterior as secondary muscles.
- What equipment do you need for the triceps press low bar position?
- The triceps press low bar position uses barbell.
- Is the triceps press low bar position good for beginners?
- The triceps press low bar position is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.