Triceps Press Bench Supported

Muscles worked

Setup

1. Sit on the long edge of a flat bench with your hands placed directly next to your hips, fingers facing forward.
2. Extend your legs out in front of you with your heels on the floor and a slight bend in the knees.
3. Shift your weight forward off the bench, supporting your body weight with your arms and feet.
4. Engage your core and pull your shoulder blades back and down to create a stable base.

How to do it

1. Inhale and slowly lower your hips toward the floor by bending your elbows until they reach approximately a 90-degree angle.
2. Keep your back within an inch of the bench throughout the entire descent to protect the shoulder joints.
3. Exhale and drive through the palms of your hands to push your body back up to the starting position.
4. Maintain a controlled tempo, taking 2 seconds to lower and 1-2 seconds to push back up.

Form checklist

• Keep your elbows pointing straight back, not flaring out to the sides.
• Maintain a 'proud chest' and avoid letting your shoulders cave forward.
• Ensure your back stays close to the bench to prevent excessive shoulder extension.
• Keep your core tight to prevent your hips from swinging away from the bench.

Pro tips

• Focus on a hard squeeze of the triceps at the top of the movement without aggressively locking the elbow joints.
• To maximize core engagement, imagine pulling your belly button toward your spine throughout the entire set.

Make it harder

• Straighten your legs completely to increase the percentage of body weight being lifted.
• Elevate your feet on a second bench or stable platform of equal height to increase the range of motion and resistance.

Frequently asked

What muscles does the triceps press bench supported work?

The triceps press bench supported primarily targets the triceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the triceps press bench supported?

The triceps press bench supported requires no equipment — just your body weight.

Is the triceps press bench supported good for beginners?

The triceps press bench supported is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Incline Close Grip Bench PressIntermediate · triceps