Bodyweight Triceps Press 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bodyweight Triceps Press is an effective bodyweight exercise designed to primarily target the triceps while also engaging the shoulders as secondary stabilizers. This exercise is performed by positioning the body in a way that mimics a push-up, but with the hands placed closer together to emphasize the triceps. It requires no equipment other than bodyweight, making it accessible and easy to perform anywhere. As the arms extend and push the body upward, the triceps do most of the work, with the shoulders assisting in maintaining proper posture and supporting the movement. This exercise is great for building upper-arm strength and can be modified for different fitness levels.
How to Perform
Starting Position:
Begin by getting into a standard push-up position with your hands placed closer together, directly beneath your shoulders, or slightly narrower to focus more on the triceps.
Keep your legs extended behind you, toes on the ground, and your body in a straight line from head to heels.
Engage your core to maintain stability and prevent sagging in your lower back.
Lowering Phase:
Slowly bend your elbows and lower your body toward the ground. As you descend, keep your elbows tucked in close to your sides to ensure the triceps do most of the work.
Continue lowering yourself until your chest or upper arms are nearly parallel to the floor, maintaining control throughout the movement.
Pressing Phase:
Push through your palms and extend your elbows to raise your body back up to the starting position.
Focus on contracting your triceps as you push yourself up, keeping your elbows close to your torso.
Be sure to keep your body straight and avoid letting your back or hips sag.
Breathing:
Inhale as you lower your body down and exhale as you press back up to the starting position.
Repetitions:
Perform the desired number of repetitions while maintaining proper form throughout the set.
If needed, modify the exercise by performing it on your knees or elevating your hands on a stable surface to make it easier.
★ 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
Keep your hands placed closer together beneath your shoulders to target the triceps.
Engage your core to maintain a straight line from head to heels.
Keep your elbows close to your body as you lower yourself down.
Focus on using your triceps to push your body back up.
Keep your body rigid and avoid letting your back or hips sag.
Breathe in as you lower your body, and exhale as you press back up.
Lower your body until your chest or upper arms are almost parallel to the floor.
Perform the movement slowly and with control to maximize muscle engagement.
If needed, modify by doing the exercise on your knees or with elevated hands.
Maintain a steady tempo throughout the exercise for better muscle activation.
How Not to Perform
Don’t Place Your Hands Too Wide:
Avoid positioning your hands too far apart as this shifts the focus away from the triceps and works the chest more. Keep your hands closer together under your shoulders.
Don’t Flare Your Elbows Outwards:
Don't let your elbows flare out to the sides during the lowering phase. Keep them tucked in close to your body to target the triceps effectively and prevent shoulder strain.
Don’t Allow Your Hips to Sag:
Avoid letting your hips drop towards the floor. This can strain your lower back and reduce core engagement. Keep your body in a straight line from head to heels.
Don’t Arch Your Lower Back:
Don’t arch your lower back excessively. This can lead to discomfort and injury. Maintain a neutral spine by engaging your core and glutes.
Don’t Rush Through the Movement:
Avoid performing the exercise too quickly. Rushed movements can reduce muscle activation and increase the risk of injury. Focus on controlled, deliberate motions.
Don’t Overextend Your Elbows:
Don't lock your elbows out at the top of the movement. Overextending can place unnecessary stress on the elbow joints. Keep a slight bend in the elbows to maintain tension on the triceps.
Don’t Look Forward with Your Head Raised:
Avoid looking up or forward with your head raised. This can cause neck strain. Keep your head in line with your spine and gaze towards the ground.
Don’t Let Your Shoulders Hunch Up:
Avoid letting your shoulders hunch towards your ears. Keep your shoulders away from your ears and maintain a stable, neutral position.
Don’t Lose Focus on the Triceps:
Don’t shift too much focus to your chest or shoulders. Actively squeeze your triceps as you press up and maintain engagement in your arms throughout the movement.
Don’t Perform the Exercise Without Proper Warm-Up:
Never skip your warm-up. Jumping straight into the exercise without warming up your arms and shoulders can lead to injury. Always warm up properly before beginning.
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.
