Triceps Press Bench Supported
Triceps Press Bench Supported Exercise Description
The Triceps Press Bench Supported is a bodyweight, elbow-dominant press that emphasizes the triceps brachii while the chest, anterior deltoids, and core stabilize the body. Performed with the hands on a bench and the body in a straight-line plank, the movement focuses on controlled elbow flexion and extension with minimal shoulder motion. The bench provides an elevated support that reduces load compared with floor variations; adjusting bench height changes difficulty and range. Proper alignment—neutral spine, wrists stacked under shoulders, elbows close to the torso—helps direct the effort to the triceps and protects the shoulders and wrists. This is a clear, accessible way to practice strong pressing mechanics without external weight.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Triceps Brachii - Long Head
- Stabilizing Muscles: Deltoid - Anterior, Gluteus Maximus, Pectoralis Major - Sternal Head, Rectus Abdominis, Serratus Anterior
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bench, Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Triceps Press Bench Supported Exercise
‘- Stand facing a stable bench. Place hands on the edge, shoulder-width or slightly narrower, fingers forward.
– Set wrists neutral and stack shoulders over wrists. Step feet back to a straight-line plank from head to heels.
– Brace the trunk and glutes to maintain a neutral spine; keep ribs down and neck long.
– Tuck elbows close to your sides (about 30–45° from the torso). Keep shoulders down and away from ears.
– Bend only at the elbows, lowering chest toward the bench as the forearms angle forward. Avoid flaring elbows or letting hips sag.
– Lower until upper arms approach your torso or you feel a strong triceps stretch while maintaining control.
– Press through the palms, extend the elbows, and return to the tall plank without locking out forcefully.
– Throughout, keep wrists aligned, shoulder blades stable (no winging), and your body moving as one unit.
Triceps Press Bench Supported Tips
‘- Use a stable bench and place your hands on the edge, shoulder-width or slightly narrower, with fingers pointing forward.
– Stack your shoulders directly over neutral wrists before stepping your feet back.
– Step your feet back until your body forms a straight-line plank from head to heels.
– Brace your trunk and glutes to keep a neutral spine, with ribs down and neck long.
– Keep elbows tucked close to your sides (about 30–45° from your torso) and shoulders down away from your ears.
– Bend only at the elbows as you lower, letting the forearms angle forward.
– Avoid flaring your elbows or letting your hips sag as you descend.
– Lower until your upper arms approach your torso or you feel a strong triceps stretch while staying in control.
– Press through your palms to extend the elbows and return to the tall plank without locking out forcefully.
– Keep wrists aligned, shoulder blades stable (no winging), and move your body as one unit throughout.
– Maintain neutral spine, stacked wrists, and elbows close to your torso to emphasize the triceps and protect your shoulders and wrists.
– Adjust bench height to change the difficulty and range of the movement.
Triceps Press Bench Supported Beginner Introduction
The Triceps Press Bench Supported is a bodyweight pressing drill built around elbow movement and triceps strength. In this variation, the hands rest on a bench while the legs extend back so the body forms a long, rigid line from head to heels. Most of the motion happens at the elbows, with the shoulders staying relatively quiet as the chest, front shoulders, and core act as steady stabilizers for the torso.
Because the upper body is raised on the bench, the movement generally carries less load than floor-based versions, and changing the bench height alters how challenging it feels and how far the body travels. The technique places strong emphasis on clean alignment: a natural spinal curve, wrists roughly under the shoulder joints, and elbows that stay near the sides so effort concentrates in the triceps while the shoulders and wrists are well supported. Overall, this bodyweight press offers a straightforward way to explore pressing mechanics and control without adding external resistance.