Triceps Press (low bar position)
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Upper Arms
- Typ
- Strength
The Triceps Press (low bar position) is a bodyweight strength exercise that loads all three heads of the triceps — long, lateral, and medial — by performing a pressing extension against a bar set at low height (roughly hip to waist level). The chest and anterior deltoids assist secondarily. It is well-suited for developing triceps strength and size without any added load, making it a practical option when free weights are unavailable.
Triceps Press (low bar position): So führst du sie aus
- 1Set a bar at roughly hip-to-waist height — a low rack pin, the bottom rung of a Smith machine, or a comparable fixed horizontal bar will all work.
- 2Stand facing the bar and grip it with both hands close together (about 6–8 inches apart), palms facing down. Your arms should be fully extended and your body angled slightly forward.
- 3Step your feet back until your body forms a straight diagonal line from head to heels, with your weight supported through your hands and your core braced.
- 4Keeping your upper arms close to your sides and your hips level, bend your elbows to slowly lower your head and chest toward the bar. Only your elbows move — your shoulders stay still.
- 5Lower until your elbows reach roughly 90° or your forehead approaches the bar, whichever comes first. Maintain a rigid, plank-like torso throughout.
- 6Press through your palms to extend your elbows and push your body back to the start position, squeezing your triceps at full extension.
- 7Complete your reps with control, then step back in toward the bar to finish the set safely.
Technik-Tipps
- Keep your elbows tracking straight back — not flaring outward — throughout the movement to keep maximum tension on the triceps rather than shifting load to the chest.
- Treat your torso like a rigid plank: any sagging at the hips or piking upward reduces triceps loading and puts stress on your lower back.
- The further you walk your feet back from the bar, the more horizontal your body becomes and the harder the exercise gets. Beginners can stand more upright for an easier lever.
- Exhale as you press back to the start and inhale on the way down to maintain intra-abdominal pressure and stability.
Häufige Fehler
- Allowing the elbows to flare out wide instead of tracking close to the body — this shifts work onto the chest and front deltoids and reduces triceps isolation.
- Letting the hips sag or pike during the rep, which breaks the rigid body position and compresses the lower back instead of loading the arms.
- Using a bar set too high, which makes the angle too upright and removes the mechanical demand on the triceps — the bar should be low enough that your body is significantly inclined.
- Rushing through reps with momentum by swinging the torso, which shortens the effective range of motion and bypasses the eccentric phase where most triceps stimulus comes from.
Häufig gestellte Fragen
What muscles does the Triceps Press (low bar position) work?
It primarily targets all three heads of the triceps — the long, lateral, and medial heads. The chest (pectoralis major) and anterior deltoid assist with the pressing motion as secondary contributors.
How high should I set the bar?
Aim for hip-to-waist height as a starting point. A lower bar makes the exercise harder by increasing the angle of your body relative to the floor; a higher bar makes it easier. Adjust based on your current strength level.
Is this exercise suitable for beginners?
Yes — the difficulty scales with your foot position and bar height. Beginners can start with the bar closer to chest height and feet closer to the bar, then progress by lowering the bar and walking feet further back as strength improves.
What is a good alternative to the Triceps Press (low bar position)?
Close-grip push-ups and bench dips are the closest bodyweight alternatives. If equipment is available, the cable triceps pushdown or close-grip bench press targets the same muscles with added load options.
How many sets and reps should I do?
For strength and hypertrophy, 3–4 sets of 8–15 reps works well. If the standard foot position feels too easy, increase difficulty by walking your feet back or elevating them — avoid adding extra reps indefinitely once you can exceed 20 clean reps.
