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Instructions
- Start in a hip-hinged position with your hands on the bench, feet extended backward, and hips elevated.
- Keep your body in an inverted V shape, maintaining core engagement.
- Lower your head toward the bench by bending your elbows, keeping them close to your sides.
- Pause briefly when your head nears the bench.
- Press back through your triceps to return to the starting position.
Technical Tips
- Keep elbows tight to your torso throughout the movement.
- Do not arch the lower back; keep the hips stable and elevated.
- Descend slowly to increase muscle engagement and control.
Breathing Tips
- Inhale as you lower your body toward the bench.
- Exhale as you press back up to the start position.
Medical restrictions
- Elbow tendinitis
- Shoulder impingement
- Wrist pain or carpal tunnel syndrome
The Body Tricep Press is a bodyweight exercise that isolates and strengthens the triceps by leveraging an inclined position with hands on a bench. Unlike traditional push-ups, this variation involves a hip-hinged stance, forming an inverted V-shape that directs tension specifically toward the triceps. As the elbows bend to bring the head closer to the bench, the triceps work eccentrically and concentrically to control and reverse the movement. This controlled motion makes the exercise highly effective for muscle development and stability. It's particularly beneficial for intermediate fitness levels and those seeking to train upper arms without needing heavy equipment. The bench support provides a stable platform while allowing modifications in intensity by adjusting the angle or foot placement. In addition to triceps activation, secondary engagement occurs in the front shoulders, chest, and core stabilizers. This makes the Body Tricep Press an ideal addition to calisthenics routines or functional upper-body training sessions, especially in environments with limited equipment.
How can I make the Body Tricep Press easier as a beginner?
To make the Body Tricep Press easier, use a higher bench or move your feet closer to the bench to reduce load on your arms while keeping proper form.
What muscles does the Body Tricep Press target the most?
The Body Tricep Press primarily targets the triceps, with additional support from the anterior shoulders, chest, and core stabilizers.
Can I do the Body Tricep Press at home without gym equipment?
Yes, the Body Tricep Press can be performed at home using any stable surface like a bench, box, or low table for hand support.
Is the Body Tricep Press effective for building triceps size?
Yes, the Body Tricep Press effectively develops triceps mass and strength when performed with correct form and progressive intensity.
What are common mistakes to avoid in the Body Tricep Press?
Avoid flaring the elbows, collapsing the hips, or losing core engagement, as these reduce the effectiveness and increase injury risk.