Upper Arms Exercise · Body Weight

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Triceps Press

A basic triceps pressing movement, usually done overhead or lying, that isolates elbow extension without much help from the shoulders or chest. It's a fundamental accessory exercise for triceps size, typically programmed after bigger pressing movements like bench or overhead press. Keep the elbows fixed in place through the rep — letting them drift is the most common way this turns into a shoulder exercise.

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Also known as: Tricep Press

Category

Upper Arms

Equipment

Body Weight

Target

Triceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Triceps Press

1. Take a shoulder-width stance with your knees bent slightly.
2. Reach your arms straight out in front of you, level with the floor.
3. Bend your elbows to lower your body toward the ground, keeping your upper arms tucked close to your sides.
4. Hold briefly at the bottom, then press yourself back up to the start.
5. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Technique & Form Tips

Focus on controlled elbow extension while keeping your upper arms fixed in the position required by your specific variation, such as a pushdown or overhead extension. Manage your range of motion based on your own comfort during both flexion and extension.

Common Mistakes to Avoid

• Elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.
• Inconsistent elbow tracking: Follow the intended path for your elbows to ensure they do not excessively flare outward.
• Forcing the end position: Straighten and bend the elbow through a controlled, comfortable range without snapping into the end position.

How to Breathe During This Exercise

Breathe continuously, matching your inhale and exhale to the pace of your repetitions.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Triceps Press mainly targets your Triceps, with your Shoulders helping support the movement.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have body weight? These target the same triceps with different equipment.

Band Side Triceps Extension Band · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Cable Alternate Triceps Extension Cable · Triceps Dumbbell Close Grip Press Dumbbell · Triceps

FAQ

What muscles does the Triceps Press work?

The Triceps Press mainly works your triceps. Your shoulders also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Triceps Press?

You do the Triceps Press with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Triceps Press?

One mistake to watch for is elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Triceps Press?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Triceps Press?

The Band Side Triceps Extension trains your triceps with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.