Triceps Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Triceps Press is a bodyweight exercise primarily targeting the triceps, with secondary involvement from the shoulders. It is an effective isolation exercise designed to strengthen and tone the triceps by engaging them in a pushing motion. This movement requires no equipment, making it accessible and convenient for home workouts or wherever bodyweight exercises can be performed. While the primary focus is on the triceps, the shoulders assist in stabilizing the movement, contributing to upper body strength and endurance. Ideal for building arm definition and enhancing overall upper body strength, the Triceps Press is a great addition to any workout routine.
How to Perform
Begin by lying on your side with both legs bent at a 90-degree angle, ensuring that your body is fully supported on the floor.
Position your top arm so that your elbow is bent in front of your chest, with your palm pressing firmly into the ground for stability.
Bring your lower arm across your chest, tucking it under your upper armpit for proper alignment.
To initiate the movement, push through your palm to extend the elbow of your top arm. Engage the triceps by pressing downward, lifting your upper torso off the floor.
Hold the elevated position for a moment, fully contracting your triceps, before gently lowering your body back to the starting position.
Focus on controlled movements to maximize triceps activation and maintain proper form 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
As you reach the peak of the movement, make sure to fully contract your triceps.
Focus on engaging the muscles in the upper arm for maximum tension during the top portion of the exercise.
How Not to Perform
Avoid Arching Your Back: Do not arch your lower back as you lift your upper body. This can lead to unnecessary strain on your spine and take focus away from your triceps. Keep your core engaged to maintain a neutral spine throughout the movement.
Don’t Use Momentum: Avoid swinging your body or using momentum to lift yourself. Focus on slow, controlled movements to ensure that the triceps are doing most of the work. Relying on momentum will reduce the effectiveness of the exercise.
Don’t Let Your Elbow Flare Out: Keep your elbow pointed towards the floor, not out to the side. Allowing the elbow to flare can shift the emphasis away from the triceps and increase the risk of shoulder strain.
Don’t Rush the Movement: Perform each rep deliberately. Failing to pause at the top of the movement or rushing back down can reduce the time your triceps spend under tension, limiting the muscle-building potential of the exercise.
Don’t Overextend Your Elbow: Avoid locking your elbow at the top of the movement. Overextending can put unnecessary strain on the joint and reduce the focus on the triceps. Instead, maintain a slight bend at the top to keep constant tension on the muscle.
Avoid Shallow Reps: Ensure that you lower your body fully to the floor in each rep, instead of performing shallow movements. Incomplete reps will waste energy and fail to fully activate the triceps, reducing the effectiveness of the exercise.
Don’t Let Your Shoulders Round Forward: Keep your shoulders in a stable position throughout the exercise. Rounding your shoulders can lead to poor form and unnecessary strain on the shoulder joint. Maintain a slight retraction to keep the upper body aligned.
Don’t Use Excessive Speed: Moving too quickly can prevent proper muscle activation. Focus on controlled, steady movements to ensure that the triceps are being effectively targeted.
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.
