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Triceps Press (Head Below Bench)

Step by step instructions, muscle activation and variants for the Triceps Press (Head Below Bench).

MediumTriceps

About this exercise

The Triceps Press (Head Below Bench) is a bodyweight triceps exercise performed in a straight, horizontal plank with the palms on a flat bench and the feet supported behind you. From fully extended arms you bend the elbows to lower the forearms toward the bench, letting the head dip below the level of the hands, then press back up by extending the elbows. The deep elbow bend and head-below-hands position load the triceps through a long range of motion using only your bodyweight.

How to Perform

  • Place your palms on top of a flat bench and extend your body into a straight, horizontal plank with your feet supported behind you
  • Start with your arms fully extended, keeping the body rigid from head to heels
  • Bend at the elbows to lower your upper body toward the bench, guiding the forearms down onto its surface
  • Continue lowering until your head dips below the level of your hands and you feel the triceps stretch
  • Keep the body straight and the elbows tracking close throughout — do not let the hips sag
  • Press through the hands and extend your elbows to drive back up to the straight-arm start
  • Complete all reps under control

Muscle Activation

Primary
Triceps
Secondary
Middle chest

About the Triceps Press (Head Below Bench)

The Triceps Press (Head Below Bench) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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