Triceps Press (Head Below Bench)
Triceps Press (Head Below Bench) Exercise Description
The Triceps Press (Head Below Bench) is a bodyweight, closed-chain elbow-extension exercise that targets the triceps brachii while reinforcing shoulder and trunk stability. Performed facing a sturdy bench, you maintain a rigid plank and lower your head beneath the bench top by flexing the elbows, then extend the elbows to return to the start. Unlike a push-up, the primary motion occurs at the elbows with minimal horizontal pressing at the shoulder, keeping emphasis on the triceps. Scapular control (slight retraction and depression) and a neutral spine help distribute load safely and maintain alignment. Expect the forearms to stabilize the wrist and the shoulder girdle to act as stabilizers while the core maintains a straight body line.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Triceps Brachii - Long Head
- Stabilizing Muscles: Rectus Abdominis, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- 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: Outer Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Triceps Press (Head Below Bench) Exercise
‘- Stand facing a sturdy flat bench; place hands shoulder-width on the bench near the edge, fingers forward, wrists neutral.
– Walk feet back into a rigid plank on your toes; body in one line from head to heels.
– Set the shoulders: gently pull shoulder blades down and slightly together; keep ribs down and glutes engaged.
– Start with arms straight and shoulders just in front of the hands.
– Inhale and bend the elbows, keeping them close to your sides so they point mostly backward.
– Guide your head and chest forward and down so your head passes below the bench top; forearms remain roughly vertical.
– Keep neck neutral (eyes to the floor), spine long, and hips neither sagging nor piked.
– Exhale and extend the elbows to press your body back to straight arms without locking out harshly.
– Maintain scapular control; avoid shrugging or letting the shoulders roll forward.
– Stop the range of motion if you cannot keep a stable plank, neutral wrists, or pain-free shoulders.
Triceps Press (Head Below Bench) Tips
‘- Place your hands shoulder-width on the bench near the edge, with fingers pointing forward and wrists neutral.
– Walk your feet back until you’re in a rigid plank on your toes, with your body in one straight line from head to heels.
– Gently pull your shoulder blades down and slightly together while keeping your ribs down and glutes engaged before you start lowering.
– Begin each rep with your arms straight and your shoulders positioned just in front of your hands.
– Inhale as you bend your elbows, keeping them close to your sides so they point mostly backward.
– Guide your head and chest forward and down so your head passes below the bench top, keeping your forearms roughly vertical.
– Keep your neck neutral by looking at the floor, maintain a long spine, and avoid letting your hips sag or pike.
– Exhale as you extend your elbows to press your body back up to straight arms without locking out harshly.
– Maintain scapular control throughout; avoid shrugging or letting your shoulders roll forward.
– Limit your range of motion if you can’t maintain a stable plank, neutral wrists, or pain-free shoulders.
Triceps Press (Head Below Bench) Beginner Introduction
The Triceps Press (Head Below Bench) is a bodyweight exercise that highlights the back of the upper arms while demanding strong support from the shoulders, forearms, and core. Performed with the hands on a stable bench and the body stretched out in a straight line, it resembles a plank where the main action happens at the elbows rather than through a chest-driven push. This creates a focused challenge for the triceps while the rest of the body acts as a solid, supportive frame.
During the movement, the elbows bend to guide the head down and slightly under the bench surface, then straighten to lift the body back up. Throughout, the shoulders stay organized and steady, the wrists provide firm support, and the midsection helps hold a long, straight shape from head to heels. This combination of arm effort and full-body tension turns the exercise into more than just an arm move, highlighting control, alignment, and stability through every repetition.