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Lying Triceps Press

The Lying Triceps Press primarily targets your Triceps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Isolation · Push

Primary muscles: Triceps

How to perform Lying Triceps Press

  1. Step 1. Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor.
  2. Step 2. Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length. Tip: The arms should be perpendicular to the torso and the floor. The elbows should be tucked in. This is the starting position.
  3. Step 3. As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary.
  4. Step 4. At that point, use the triceps to bring the weight back up to the starting position as you breathe out.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the correct bar path for a lying triceps press?

Lower the barbell toward your forehead or slightly behind the crown of your head. Keep your elbows tucked and stationary to ensure the triceps handle the load.

Which muscles does the lying triceps press primarily target?

This exercise is an isolation movement that targets all three heads of the triceps brachii. It provides a significant stretch to the long head when the bar is lowered behind the head.

What are the most common mistakes to avoid during this movement?

Avoid flaring your elbows outward or turning the movement into a close-grip bench press by moving your shoulders. Keep the upper arms vertical or slightly angled back throughout the set.

Is there a beginner-friendly alternative to the barbell version?

Beginners can use dumbbells to allow for a more natural wrist position and to prevent the dominant arm from taking over. This variation also helps in identifying and correcting strength imbalances.

How should I program the lying triceps press for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions twice per week. Focus on a controlled eccentric phase and a full lockout to maximize mechanical tension on the triceps.

Sample sets & reps for Lying Triceps Press

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

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 Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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