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Triceps Press (Low Bar)

Step by step instructions, muscle activation and variants for the Triceps Press (Low Bar).

MediumTriceps

About this exercise

A bodyweight triceps press performed against a barbell fixed low in a squat rack. Holding the bar with a close overhand grip and keeping the body in a straight line from head to heels with the feet planted, the athlete leans forward and bends the elbows to lower the upper body toward the bar, then presses back up by extending the elbows. Because the elbows stay tucked close to the torso, the triceps drive the movement.

How to Perform

  • Set a barbell in a squat rack at roughly waist height and lock it in place
  • Grip the bar with a close overhand grip, hands about shoulder-width or slightly narrower
  • Walk your feet back and lean forward into the bar with your arms extended, body in a straight line from head to heels
  • Keeping your core tight and elbows tucked close to your sides, bend your elbows to lower your head and chest toward the bar
  • Lower until your forearms are near the bar and you feel a stretch in the triceps
  • Press back up by extending your elbows until your arms are fully straight
  • Keep your hips in line and body rigid throughout, then repeat for the desired repetitions

Muscle Activation

Primary
Triceps
Secondary
Front shouldersLower chest

About the Triceps Press (Low Bar)

The Triceps Press (Low Bar) 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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