What muscles does the Triceps Press (Head Below Bench) work?

This exercise primarily targets the triceps, helping build strength and definition in the back of the upper arms. It also engages the shoulders and abs as secondary muscles to support stability and control throughout the movement.

Do I need a bench to perform the Triceps Press (Head Below Bench)?

A sturdy bench is ideal for proper positioning and range of motion, but you can use a low sturdy platform or even a stable chair at home. Just make sure your substitute surface can support your weight and is secure to avoid tipping.

Is the Triceps Press (Head Below Bench) suitable for beginners?

Yes, beginners can perform this exercise by starting with a higher bench or platform, which reduces the range of motion and makes it easier. Focus on technique and controlled movement before increasing difficulty or lowering the bench height.

What common mistakes should I avoid with this exercise?

Avoid flaring your elbows outward, as this reduces triceps engagement and increases shoulder strain. Keep your core tight to prevent sagging hips, and descend slowly to maintain control and prevent injury.

How many sets and reps should I do for Triceps Press (Head Below Bench)?

For strength and muscle growth, aim for 3–4 sets of 8–12 reps with proper form. If training for endurance or toning, you can increase to 12–15 reps per set with a shorter rest period.

Are there any safety tips for performing the Triceps Press (Head Below Bench)?

Ensure your bench or platform is stable and on a non-slip surface. Warm up your elbows and shoulders before starting, and avoid locking out your elbows aggressively at the top to protect your joints.

What variations can I try for Triceps Press (Head Below Bench)?

You can adjust difficulty by changing bench height or placing your feet on another bench for a decline variation. Using resistance bands or adding weighted vests can increase intensity for advanced trainees.

Triceps Press (Head Below Bench)

Target Muscles

Primary:

Triceps

Secondary:

Shoulders

Abs

Equipment Required

Bench

Bodyweight

Exercise Type

Reps Only

How To Do

Start in a plank position with your hands on the edge of a bench, body straight, and head below the bench level. Bend your elbows to lower your head and chest toward the bench, keeping elbows close to your sides, then press back up to the starting position. Keep your core engaged throughout for stability.

Step-by-Step Instructions

Begin by positioning yourself in a plank-like position with your hands placed on the edge of a bench, shoulder-width apart. Your body should form a straight line from your head to your heels.
Walk your feet backward slightly so that your head is positioned below the level of the bench. Keep your core engaged and your body stable.
Slowly bend your elbows, lowering your head and chest toward the bench. Focus on keeping your elbows close to your body to engage the triceps effectively.
Once your forearms are nearly parallel to the bench, pause briefly.
Push through your palms and straighten your arms to return to the starting position. Ensure you maintain control throughout the movement.
Repeat for the desired number of repetitions, maintaining proper form and alignment.

Explore more triceps exercises or bench exercises in our exercise library.

Alternative Exercises

Bench Dip on Floor

Triceps

Bench • Bodyweight

Triceps Dips (Floor)

Triceps

Bodyweight

Dumbbell Lying Triceps Extension

Triceps

Bench • Dumbbell

EZ-Bar Lying Close-Grip Triceps Extension Behind Head

Triceps

Bench • EZ Bar

Frequently Asked Questions

What muscles does the Triceps Press (Head Below Bench) work?: This exercise primarily targets the triceps, helping build strength and definition in the back of the upper arms. It also engages the shoulders and abs as secondary muscles to support stability and control throughout the movement.
Do I need a bench to perform the Triceps Press (Head Below Bench)?: A sturdy bench is ideal for proper positioning and range of motion, but you can use a low sturdy platform or even a stable chair at home. Just make sure your substitute surface can support your weight and is secure to avoid tipping.
Is the Triceps Press (Head Below Bench) suitable for beginners?: Yes, beginners can perform this exercise by starting with a higher bench or platform, which reduces the range of motion and makes it easier. Focus on technique and controlled movement before increasing difficulty or lowering the bench height.
What common mistakes should I avoid with this exercise?: Avoid flaring your elbows outward, as this reduces triceps engagement and increases shoulder strain. Keep your core tight to prevent sagging hips, and descend slowly to maintain control and prevent injury.
How many sets and reps should I do for Triceps Press (Head Below Bench)?: For strength and muscle growth, aim for 3–4 sets of 8–12 reps with proper form. If training for endurance or toning, you can increase to 12–15 reps per set with a shorter rest period.
Are there any safety tips for performing the Triceps Press (Head Below Bench)?: Ensure your bench or platform is stable and on a non-slip surface. Warm up your elbows and shoulders before starting, and avoid locking out your elbows aggressively at the top to protect your joints.
What variations can I try for Triceps Press (Head Below Bench)?: You can adjust difficulty by changing bench height or placing your feet on another bench for a decline variation. Using resistance bands or adding weighted vests can increase intensity for advanced trainees.