Triceps Press (Head Below Bench)
- Zielmuskel
- Triceps Brachii
- Synergistenmuskeln
- Pectoralis Major Sternal Head
- Equipment
- Body weight
- Körperregion
- Upper Arms
- Typ
- Strength
The triceps press with head below bench is a bodyweight strength exercise that isolates the triceps brachii by pressing from a decline-like position with your head lower than your hands. The sternal head of the pectoralis major assists, but the angled leverage places unusually high demand on the triceps through a long range of motion.
Triceps Press (Head Below Bench): So führst du sie aus
- 1Place a flat bench lengthwise in front of you. Kneel behind it and place both hands shoulder-width apart on the near edge of the bench, fingers pointing forward.
- 2Walk your knees back until your body forms a straight line from knees to shoulders, with your head below the bench level.
- 3Bend your elbows and lower your head toward — or slightly past — the bench edge, keeping your elbows tracking straight back rather than flaring out.
- 4Pause briefly when your elbows reach roughly 90° or your head is just below the bench surface.
- 5Press through your palms and extend your elbows fully to return to the starting position.
- 6Keep your core braced and hips in line with your torso throughout — do not sag or pike.
- 7Complete your reps, then lower your knees to the floor to finish the set.
Technik-Tipps
- Keep your elbows pointed straight back and tracking close to your sides — flaring them out shifts load onto the chest and reduces triceps isolation.
- The closer your hands are to shoulder-width (or slightly narrower), the more directly you target the triceps.
- If the range of motion feels too demanding, start with a higher surface or reduce how far back you walk your knees to limit the angle.
- Control the descent over 2–3 seconds to maximize tension on the triceps and protect your elbows.
Häufige Fehler
- Flaring the elbows outward at the bottom, which recruits more chest than triceps and stresses the elbow joint laterally.
- Letting the hips sag or pike during the press, which removes core bracing and reduces the effective angle of the movement.
- Using a partial range of motion by not fully extending the elbows at the top, cutting short the peak contraction of the triceps.
- Rushing through the lowering phase, which relies on momentum rather than muscular control and increases elbow strain.
Häufig gestellte Fragen
What muscles does the triceps press (head below bench) work?
It primarily targets the triceps brachii, with the pectoralis major (sternal head) assisting as a synergist.
Why is the head-below-bench position effective for triceps?
Having your head lower than your hands creates a decline pressing angle that shifts the mechanical load almost entirely onto the triceps, reducing chest involvement compared to a standard push-up position.
Is this exercise suitable for beginners?
It can be challenging for beginners due to the bodyweight leverage and elbow stress. Start with your hands on a higher surface (like a counter or high bench) to reduce the angle, then progress to a lower surface as your triceps strengthen.
How many sets and reps should I do?
3–4 sets of 8–15 reps is a practical range. Once you can complete 15 clean reps, increase difficulty by walking your knees further back or elevating your feet.
What are good alternatives to this exercise?
Close-grip push-ups, diamond push-ups, and triceps dips all work the same primary muscle with similar bodyweight mechanics and can substitute or complement this movement.
