Bodyweight Triceps Press
Muscles worked
Instructions
- 1Position a bar in a rack at chest height.
- 2Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
- 3Begin by flexing the elbow, lowering yourself towards the bar.
- 4Pause, and then reverse the motion by extending the elbows.
- 5Progress from bodyweight by adding chains over your shoulders.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Bodyweight Triceps Press
The bodyweight triceps press uses a barbell fixed in a rack as a leverage point to perform an incline-style triceps press without any complex equipment. Leaning against the bar at a controlled angle makes it easy to adjust difficulty just by changing foot distance from the bar. It's a great option for training the triceps with bodyweight alone when no bench or cable machine is available, and it progresses naturally to added load using chains.
check_circleBenefits
- check_circleTrains the triceps with minimal equipment, just a fixed bar
- check_circleDifficulty is easily adjusted by changing body angle
- check_circleProgresses naturally toward added resistance
- check_circleA good stepping stone exercise before dips
lightbulbExecution tips
- lightbulbStep your feet back gradually to increase difficulty
- lightbulbKeep your body braced and aligned throughout the movement
- lightbulbControl the lowering phase instead of dropping toward the bar
- lightbulbAdd chains once bodyweight becomes too easy
warningCommon mistakes
- warningExcessively arching the lower back during the movement
- warningElbows flaring out instead of staying close to the body
- warningToo shallow a body angle, reducing triceps engagement
- warningMoving too fast without controlling the lowering phase
helpFrequently asked questions
What height should the bar be set at?expand_more
Roughly chest height, to allow a good pressing angle without straining the shoulders.
How can I make this harder?expand_more
Step your feet further back to increase the lean angle, or add chains over your shoulders.
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