Triceps Press
- Target muscle
- Triceps Brachii
- Synergist muscles
- Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipment
- Body weight
- Body part
- Upper Arms
- Type
- Strength
The triceps press is a bodyweight pressing exercise that places direct emphasis on the triceps brachii, with the front deltoid and upper chest (clavicular and sternal heads of the pectoralis major) contributing as synergists. Performed with hands positioned close together on a floor or elevated surface, it builds pushing strength and arm definition without any equipment.
How to do the Triceps Press
- 1Place your hands on the floor (or the edge of a bench) shoulder-width apart or slightly narrower, fingers pointing forward.
- 2Extend your legs behind you into a plank position, keeping your body in a straight line from head to heels. Brace your core and squeeze your glutes.
- 3Lower your chest toward the surface by bending your elbows, keeping them tucked close to your sides rather than flaring out.
- 4Continue lowering until your upper arms are roughly parallel to the floor and your elbows form a 90° angle.
- 5Press firmly through your palms to straighten your arms and return to the starting position, driving the movement through your triceps.
- 6Lock out your elbows at the top without shrugging your shoulders or letting your hips sag.
- 7Repeat for the desired number of reps, maintaining a rigid torso throughout.
Form tips
- Keep your elbows tracking close to your ribs — this is what shifts load from the chest onto the triceps.
- Think about pushing the floor away rather than lowering your chest; this cue helps you engage the triceps through the full range of motion.
- Elevate your hands on a bench or step to reduce the load if you are building up strength; the higher the surface, the easier the movement.
- Avoid letting your lower back arch — a sagging core bleeds tension away from the working muscles and stresses the spine.
Common mistakes
- Flaring the elbows wide to the sides, which recruits the chest instead of the triceps and is the most common reason people fail to feel the exercise in the right place.
- Letting the hips pike up or sag, which breaks the plank alignment and reduces the demand on the upper body.
- Using a partial range of motion and not bending the elbows to 90°, which limits time under tension and restricts triceps development.
- Rushing the descent — a fast, uncontrolled lowering removes the eccentric stimulus that drives muscle growth.
- Locking the elbows explosively at the top and hyperextending the joint rather than pressing to a controlled, full extension.
Frequently asked questions
What muscles does the bodyweight triceps press work?
The primary muscle is the triceps brachii. The front deltoid and both heads of the pectoralis major (clavicular and sternal) act as synergists to assist the press.
Is the triceps press good for beginners?
Yes. Elevating your hands on a bench or countertop makes the movement easier by reducing the percentage of body weight you press. As you get stronger, lower the surface until you can do it on the floor.
How many sets and reps should I do?
For hypertrophy (muscle size), aim for 3–4 sets of 8–15 reps with controlled tempo. For strength, 3–5 sets of 5–8 reps works well. Rest 60–90 seconds between sets.
What is the difference between a triceps press and a regular push-up?
A standard push-up uses a wider hand position and flared elbows to target the chest. The triceps press uses a narrow hand position with elbows tucked, shifting most of the work onto the triceps rather than the pectorals.
What are good alternatives to the bodyweight triceps press?
Close-grip push-ups, diamond push-ups, bench dips, and triceps push-downs (with a resistance band) all target the triceps brachii in a similar way and can be rotated in when variety is needed.
