Triceps Press
Triceps Press is a safe first rung on the ladder, using pure bodyweight leverage to deliver elbow strength that finishes presses.
How to do Triceps Press
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Extend your arms straight out in front of you, parallel to the ground.
- Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Triceps Press Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Triceps Press Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Cutting the stretch short at the bottom of the rep
Let the elbow bend fully so the long head actually gets loaded.
Easier and Harder Than Triceps Press
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Triceps Press — Frequently Asked Questions
How do you do the Triceps Press?
Stand with your feet shoulder-width apart and your knees slightly bent. Extend your arms straight out in front of you, parallel to the ground. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Triceps Press work?
The Triceps Press primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.
How many sets and reps of the Triceps Press should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Triceps Press good for beginners?
Yes. The Triceps Press is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Triceps Press?
Try the Exercise Ball Supine Triceps Extension, Cable Rear Drive or the Barbell Decline Close Grip To Skull Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
