Triceps Press (Head Below Bench)
Triceps Press (Head Below Bench) Exercise Description
The Triceps Press (Head Below Bench) is a bodyweight triceps extension performed against a bench. Your hands fix on the bench while your body stays in a straight line, and the elbows bend to lower your head slightly below the bench edge before pressing back to full elbow extension. Primary work comes from the triceps brachii; the shoulders and core act as stabilizers to maintain alignment. The movement pattern is elbow flexion/extension with minimal shoulder motion and a neutral spine throughout. Done correctly, it emphasizes controlled range, stable wrists and scapulae, and elbows that track close to the body to keep tension on the triceps.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Triceps Brachii - Long Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Gluteus Maximus, Rectus Abdominis, Rhomboid Major, 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: Male
How To Do The Triceps Press (Head Below Bench) Exercise
‘- Position a sturdy flat bench. Kneel facing it, toes down, tall through the torso.
– Place hands shoulder-width on the far edge, palms flat, wrists straight and stacked.
– Walk knees back to create a straight line from knees to shoulders; ribs down, glutes lightly engaged, neck neutral.
– Start with elbows extended and shoulders slightly in front of wrists to preload the triceps.
– Inhale. Bend elbows forward, keeping them close to your sides as you lower.
– Let your head travel under the bench edge—slightly below bench level—without craning the neck.
– Keep scapulae set (depressed, lightly retracted). Avoid shrugging or letting elbows flare wide.
– Press through the bench and extend the elbows to return to straight without hyperextending; exhale.
– Maintain a steady body line; avoid hips sagging or piking and wrists collapsing.
– Use a smooth, controlled tempo; stop the set if alignment or control is lost.
Triceps Press (Head Below Bench) Tips
‘- Place hands shoulder-width on the far bench edge with palms flat and wrists stacked to keep wrists straight.
– Walk your knees back until your body forms a straight line from knees to shoulders with ribs down and glutes lightly engaged.
– Begin with elbows extended and shoulders slightly in front of wrists to preload the triceps.
– As you lower, bend the elbows forward and keep them close to your sides to maintain triceps tension.
– Let your head travel slightly below bench level without craning the neck, keeping a neutral spine.
– Keep the shoulder blades depressed and lightly retracted; avoid shrugging.
– Prevent the elbows from flaring wide so they track close to the body throughout.
– Maintain a steady body line and avoid hips sagging or piking.
– Press through the bench to return to straight elbows without hyperextending and without letting wrists collapse.
– Use a smooth, controlled tempo and stop the set if you lose alignment or control.
Triceps Press (Head Below Bench) Beginner Introduction
The Triceps Press (Head Below Bench) is a bodyweight move that uses a flat bench as support to strongly challenge the triceps. From a kneeling, plank-like position, the hands stay fixed on the far edge of the bench while the body forms a straight line from knees to shoulders. The arms start long, then the movement happens mainly at the elbows, bending to lower the head so it dips just under bench height before returning to straight arms again. This creates a focused extension pattern that places the workload primarily on the backs of the upper arms.
The shoulders and core contribute by holding the torso steady, helping the neck, back, and hips stay aligned as the body shifts forward and back. Elbows remain tucked close to the sides, which keeps tension centered on the triceps rather than turning it into a chest or shoulder exercise. The wrists stay firm against the bench and the shoulder blades remain anchored, encouraging a smooth, controlled motion rather than quick, bouncing reps. This makes the exercise feel deliberate, emphasizing stability, body control, and precise elbow action.