Body Tricep Press

Body Tricep Press is a bodyweight – elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Anterior deltoid, Serratus anterior, Rectus abdominis, Gluteus maximus
Exercise type: Bodyweight – elbow extension

Exercise technique

Fixed bar
Choose a fixed rack or Smith bar that securely supports your body weight.
Hands
Take a shoulder-width overhand grip with thumbs wrapped.
Incline
Walk your feet back and lean toward the bar with a straight torso; set difficulty through bar height.
Upper arms
Point your elbows ahead of your head, parallel and comfortably spaced.
Bend
Bend your elbows and bring your forehead close to and beneath the bar under control.
Extend
Exhale and extend your elbows with your triceps, raising your body back as one unit.
Top balance
Balance and repeat while maintaining hip and lower-back alignment.

Key technique points

Verify bar stability.
Wrap your thumbs.
Choose a controllable body angle.
Do not hit your forehead on the bar.
Keep elbows pointing the same way.
Do not bend through your lower back.

Common mistakes

Loose bar support

Do not hang on a bar that moves in its hooks or could unlock; check attachment before loading.

Turning it into a push-up

Do not flare your elbows and lower your chest to the bar; bend at the elbows to approach with your forehead.

Overly difficult angle

Do not move your feet so far back that you lose head control; raise the bar to make it easier.

Raising the hips

Do not shift your pelvis backward and upward during ascent; preserve the plank line without reducing triceps load.

Head contact

Do not rest your forehead on the bar; stop the facial approach with your arm muscles.

Rotating upward

Do not extend one arm first and turn your chest sideways; rise with equal hand pressure.

Frequently asked questions