Triceps Press (Head Below Bench)
- Target muscle
- Triceps Brachii
- Synergist muscles
- Pectoralis Major Sternal Head
- Equipment
- Body weight
- Body part
- Upper Arms
- Type
- Strength
The Triceps Press (Head Below Bench) is a bodyweight triceps exercise in which your hands rest on a bench behind you while your body angles downward so your head drops below bench level, increasing the range of motion and stretch on the triceps brachii. The pectoralis major sternal head (lower chest) acts as a key synergist. The decline angle makes this an effective progression beyond standard bench dips for building triceps strength and size.
How to do the Triceps Press (Head Below Bench)
- 1Sit on the edge of a sturdy bench and place your palms on the edge beside your hips, fingers pointing forward, hands shoulder-width apart.
- 2Slide your hips forward off the bench so your arms take your bodyweight, keeping your hands fixed on the bench edge.
- 3Walk your feet out and lower your hips so your body angles downward — your head and shoulders should descend below the level of the bench surface.
- 4Keep your arms straight and your elbows unlocked at the starting position, core braced and glutes lightly engaged.
- 5Inhale, then bend your elbows and lower your body in a controlled manner, keeping your elbows tracking close to your sides rather than flaring outward.
- 6Descend until your upper arms are approximately parallel to the floor or until you feel a deep stretch in the triceps, whichever comes first.
- 7Pause briefly at the bottom, then exhale and press through your palms to straighten your arms and return to the starting position.
- 8Squeeze your triceps at the top of each rep without fully locking out the elbows, then immediately begin the next controlled descent.
Form tips
- The further you walk your feet out and the steeper the body angle, the more resistance is placed on the triceps — adjust foot position to match your current strength level.
- Think about driving your elbows straight back rather than out to the sides; this keeps tension centred on the triceps brachii and reduces shoulder impingement risk.
- Maintain a neutral wrist position by pressing evenly through the entire palm — avoid rolling onto the heel of your hand, which shifts stress to the wrist joint.
- Control the eccentric (lowering) phase for a count of two to three seconds to maximise time under tension and get the most from the increased range of motion.
- If your shoulders feel uncomfortable at the bottom, shorten the descent and walk your feet back in — discomfort there usually means the angle or the depth is beyond your current shoulder mobility.
Common mistakes
- Letting the elbows flare wide during the press: this shifts load from the triceps brachii to the shoulders and chest, reducing triceps stimulus and stressing the shoulder capsule.
- Using momentum to bounce out of the bottom position: momentum removes tension from the triceps at the most productive point in the range of motion and can strain the elbow joint.
- Not achieving the head-below-bench angle: performing the movement with the hips too high eliminates the decline advantage and turns it into a standard bench dip with a reduced range of motion.
- Shrugging the shoulders toward the ears during the descent: elevated shoulders create neck tension and reduce scapular stability, making the exercise harder to control and increasing impingement risk.
- Rushing through the lockout: fully slamming the elbows into extension at the top places sudden stress on the elbow joint; stop just short of full lockout to keep tension on the triceps and protect the joint.
Frequently asked questions
What is the difference between a Triceps Press (Head Below Bench) and a standard bench dip?
In a standard bench dip the hands and hips are at the same height and the body travels straight down. In the Head Below Bench variation, you walk your feet out so your body angles downward and your head drops below bench level. This creates a steeper decline, increases the range of motion, places a deeper stretch on the triceps brachii at the bottom, and shifts more load onto the triceps rather than the shoulders.
What muscles does the Triceps Press (Head Below Bench) work?
The primary muscle is the triceps brachii, which drives elbow extension throughout the movement. The pectoralis major sternal head (lower chest) acts as a synergist, contributing to shoulder extension and stabilisation in the declined position. Shoulder stabilisers and core muscles work isometrically to maintain body position throughout each rep.
Is this exercise suitable for beginners?
It is best suited to intermediate trainees who are already comfortable with standard bench dips and bodyweight push-ups. Beginners should first build triceps and shoulder stability with flat bench dips or close-grip push-ups before attempting the head-below-bench angle, as the steeper position demands greater shoulder mobility and joint control.
How low should I go in the Triceps Press (Head Below Bench)?
Lower until your upper arms are approximately parallel to the floor or until you feel a strong but comfortable stretch in the triceps. Descending past this point without adequate shoulder mobility can impinge the shoulder joint. Prioritise a controlled, pain-free range of motion over maximum depth.
Can I add resistance to this exercise to make it harder?
Yes. The most practical method is to place a weight plate or a barbell plate on your thighs just above the knees before beginning the set. Alternatively, walking your feet further out or elevating your feet on a second bench increases the effective bodyweight load on the triceps without needing additional equipment.
