Exercise guide
Triceps Press
- Intermediate
- Isolation
- Rep-based
- Arms
The bodyweight triceps press, performed against a fixed barbell, is a highly effective isolation movement that uses your body's leverage to build significant triceps strength and overhead stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set a barbell in a power rack at approximately waist height (adjust lower for more difficulty, higher for less).
- Grip the bar with an overhand (pronated) grip, slightly narrower than shoulder-width apart.
- Step your feet back until your body forms a straight line from head to heels, leaning your weight into the bar.
How to do it
- Inhale and slowly lower your forehead toward or under the bar by bending only at the elbows, keeping your upper arms stationary.
- Continue the descent until your elbows are fully flexed and you feel a deep stretch in the triceps.
- Exhale and press your body back to the starting position by forcefully extending your elbows.
- Maintain a controlled 3-0-1-1 tempo: 3 seconds down, no pause at the bottom, 1 second press, and a 1-second squeeze at the top.
Form checklist
- Keep your elbows tucked in and pointing forward; do not let them flare out.
- Maintain a rigid core and neutral spine to prevent your hips from sagging or your back from arching.
- Ensure the movement occurs strictly at the elbow joint, keeping the shoulders stable.
- Keep your wrists in a neutral, straight position throughout the entire set.
Pro tips
- Think about 'driving the bar away' from your face to maximize the mind-muscle connection in the triceps.
- For maximum hypertrophy, focus on the deep stretch at the bottom of the movement where the triceps are under the most tension.
Make it harder
- Lower the barbell height in the power rack to increase the horizontal angle and the amount of body weight you must move.
- Pause for 2 seconds at the bottom of the rep to eliminate momentum and increase time under tension.
Frequently asked
- What muscles does the triceps press work?
- The triceps press primarily targets the triceps, and also works the deltoids and pectorals as secondary muscles.
- What equipment do you need for the triceps press?
- The triceps press uses body weight and barbell.
- Is the triceps press good for beginners?
- The triceps press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.