Lying Triceps Press
Lying Triceps Press is a resistance exercise - triceps 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: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
- Exercise type
- Resistance exercise - triceps elbow extension
Exercise technique
- Take the load
Take the bar with controlled assistance or from a safe rack position.
- Lie down
Lie on a flat bench with feet grounded.
- Grip
Use a medium overhand grip on a straight or EZ bar.
- Vertical position
Hold arms vertically above the chest.
- Bend
Keep upper arms still and lower the bar toward your forehead.
- Bottom limit
Stop before forehead contact.
- Extend
Straighten the elbows to raise the bar again.
Key technique points
- Do not forcibly pull the bar from the floor behind your head.
- Do not aim for forehead contact.
- Keep elbows comfortably inward.
- Do not swing upper arms.
- Maintain balanced wrists.
- Do not stop the bar with a hard lockout.
Common mistakes
Forehead impact
The lower path near the face is not braked.
Shoulder swing
The extension shifts toward a pullover.
Wide elbows
The arm load paths separate.
Awkward floor pickup
An unnecessary uncontrolled transition is added at the start.
Drooping wrists
The bar moves away from forearm alignment.
Heavy swinging
Momentum initiates the movement from the bottom.
Frequently asked questions
Lying Triceps Press: why is “Forehead impact” a mistake?
The lower path near the face is not braked.
Lying Triceps Press: why is “Shoulder swing” a mistake?
The extension shifts toward a pullover.
Lying Triceps Press: why is “Wide elbows” a mistake?
The arm load paths separate.
Lying Triceps Press: why is “Awkward floor pickup” a mistake?
An unnecessary uncontrolled transition is added at the start.
Lying Triceps Press: why is “Drooping wrists” a mistake?
The bar moves away from forearm alignment.
Lying Triceps Press: why is “Heavy swinging” a mistake?
Momentum initiates the movement from the bottom.
What should I focus on when doing Lying Triceps Press?
Do not forcibly pull the bar from the floor behind your head. Do not aim for forehead contact. Keep elbows comfortably inward. Do not swing upper arms. Maintain balanced wrists. Do not stop the bar with a hard lockout.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.