Bodyweight triceps press

The bodyweight triceps press is an arm movement that involves performing overhead presses in a face-down position on a Smith machine or other raised bar. It is a surprisingly difficult movement that hammers all three heads of the triceps and the difficulty can easily be scaled up or down by moving the bar.


  1. Effective low-rep strength work for triceps
  2. Stretches and targets all three heads of the triceps, including the long head
  3. Surprising core work
  4. Can adjust the bar height up to make it easier, or down to make it more difficult

Bodyweight triceps press Images


Bodyweight triceps press Instructions

Bodyweight triceps press muscle diagram
  1. Position a bar in a rack at chest height.
  2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
  3. Begin by flexing the elbow, lowering yourself towards the bar.
  4. Pause, and then reverse the motion by extending the elbows.
  5. Progress from bodyweight by adding chains over your shoulders.