Body Triceps Press Using Flat Bench 101 Video Tutorial
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Overview
The Body Triceps Press Using Flat Bench is an effective compound exercise primarily targeting the triceps, with secondary engagement of the shoulders and abs. This bodyweight exercise is performed by positioning the hands on a flat bench while keeping the body in a plank position. By lowering the body towards the bench and then pressing up, the triceps are activated to extend the elbows, while the shoulders and abs help stabilize the movement. The exercise requires only a bench and your bodyweight, making it accessible and versatile for strengthening the upper body and core.
How to Perform
Position Yourself on the Bench: Begin by facing away from the bench with your body perpendicular to it. Place your feet slightly farther out in front of the bench and grasp its edge with your hands placed just outside shoulder width. Ensure that your head is positioned about six inches behind the front edge of the bench.
Establish Starting Posture: Your body should be aligned and rigid, with your core engaged. Your arms should be extended, and your feet should be firmly planted to provide stability. This is your starting position.
Lower Yourself: Slowly bend your elbows to lower your body towards the bench. As you descend, aim to bring your head below the level of the bench while maintaining a straight line with your body, just slightly above the floor. Focus on feeling the stretch in your triceps as you lower yourself.
Press Back Up: Contract your triceps to push your body upward, returning to the starting position. Ensure that you fully extend your arms at the top of the movement.
Repeat: Continue performing the movement for the prescribed number of repetitions, maintaining good form and control throughout the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Engage your core throughout the movement to maintain stability and prevent lower back sagging.
Keep your elbows pointing slightly back, not flaring out to the sides, to focus on the triceps.
Avoid letting your head drop too low below the bench to protect your neck.
Control the lowering phase of the exercise for maximum muscle activation and to avoid injury.
Fully extend your arms at the top of the movement for a complete triceps contraction.
Keep your body rigid and maintain a straight line from head to heels to properly target the triceps.
Perform the exercise slowly and with good form rather than rushing through the reps.
Breathe steadily throughout—exhale as you press up and inhale as you lower down.
If you're struggling with depth, start with shallow reps and gradually increase as your strength improves.
To intensify the exercise, you can add a weighted vest or elevate your feet to increase the challenge.
How Not to Perform
Don't Let Your Elbows Flare Out: Avoid letting your elbows go too wide to the sides. This can strain your shoulders and shift focus away from the triceps. Keep your elbows angled slightly back to target the triceps more effectively.
Don’t Drop Your Head Too Low: Avoid lowering your head too far below the level of the bench. Dropping your head excessively can place unnecessary stress on your neck and reduce the safety of the movement.
Don’t Allow Your Lower Back to Sag: Never let your lower back dip towards the floor, as this compromises your posture and puts undue pressure on your spine. Engage your core to keep your body in a straight line.
Avoid Rushing the Movement: Do not rush through the exercise. Performing the movement too quickly reduces the time under tension, which can lessen the effectiveness of the exercise. Focus on controlled, deliberate movements.
Don’t Neglect Full Extension: Avoid stopping before fully extending your arms at the top of the movement. Not fully extending the arms reduces the range of motion and decreases the triceps' activation.
Don’t Hold Your Breath: Failing to breathe properly can lead to unnecessary tension and fatigue. Ensure you exhale while pressing up and inhale as you lower yourself.
Don’t Let Your Body Collapse: Avoid letting your body lose its rigidity. This can happen if your core isn’t engaged, leading to wasted energy and an ineffective workout. Keep your body tight and stable throughout the exercise.
Don’t Use Excessive Speed on Descent: Avoid dropping too quickly as you lower your body. This can reduce the focus on the triceps and increase the risk of injury. Control the descent to maximize muscle engagement.
Don’t Over-Extend Your Arms at the Top: Be cautious about hyper-extending your elbows at the top of the movement. Over-extending can stress your elbow joints. Stop just shy of full hyperextension.
Avoid Excessive Foot Movement: Don’t shift or bounce your feet during the exercise. Keeping your feet stable ensures better form and reduces the risk of instability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
