Triceps Press (Head Below Bench)
Expert Advice
Keep your elbows close to your body to maximize triceps engagement and reduce strain on your shoulders.
How-to-do Steps
- Position yourself with your hands on the edge of a bench, feet on the ground, and head below the bench level.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Press back up to the starting position by extending your elbows and contracting your triceps.
- Repeat for the desired number of repetitions.
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Muscles Worked
Triceps Press (Head Below Bench) primarily targets the Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps70%
Secondary
Chest30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Triceps Press (Head Below Bench) work?
Triceps Press (Head Below Bench) primarily targets the Triceps. Secondary muscles involved include Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Triceps Press (Head Below Bench)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Triceps Press (Head Below Bench) suitable for beginners?
Yes, Triceps Press (Head Below Bench) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
