Body Tricep Press
The Body Tricep Press primarily targets your Triceps. It requires bodyweight and is best suited to beginner lifters.
Beginner level · Equipment: Bodyweight · Isolation · Push
Primary muscles: Triceps
How to perform Body Tricep Press
- Step 1. Position a bar in a rack at chest height.
- Step 2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
- Step 3. Begin by flexing the elbow, lowering yourself towards the bar.
- Step 4. Pause, and then reverse the motion by extending the elbows.
- Step 5. Progress from bodyweight by adding chains over your shoulders.
Frequently asked questions
What is the primary muscle group targeted by the body tricep press?
The body tricep press is an isolation movement that focuses exclusively on the triceps brachii. It uses bodyweight as resistance to emphasize the elbow extension function.
How should I position my hands to maximize tricep engagement?
Place your hands closer than shoulder-width apart on a stable surface or the floor. Keeping the hands narrow forces the triceps to take the brunt of the load rather than the chest.
What is a common form mistake to avoid during this exercise?
Avoid allowing the elbows to flare out to the sides, which shifts tension to the shoulders. Keep your elbows tucked in and pointing toward your feet throughout the entire range of motion.
How can beginners make the body tricep press easier to perform?
Beginners should perform the movement with their hands on an elevated surface like a bench or bar. Increasing the incline reduces the percentage of bodyweight being lifted, making the mechanics easier to manage.
What is the recommended set and rep range for tricep growth?
Perform 3 to 4 sets of 10 to 15 repetitions to prioritize metabolic stress and hypertrophy. Focus on a controlled eccentric phase to maximize time under tension.
Sample sets & reps for Body Tricep Press
- Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
- Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
- Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Triceps exercises
- Band Skull Crusher — band
- Bench Press - Powerlifting — barbell
- Bench Press with Chains — barbell
- Board Press — barbell
- Cable Incline Triceps Extension — cable
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