Triceps Press (Head Below Bench)

Triceps Press (Head Below Bench)

The Triceps Press (Head Below Bench) is a highly effective exercise that targets the triceps muscles, located at the back of your upper arm. This compound exercise is commonly performed using a bench and dumbbells, and it offers a challenging workout for both beginners and advanced fitness enthusiasts. To perform the Triceps Press (Head Below Bench), start by positioning a bench with a backrest at a slight incline. Place the dumbbells on the floor at the front of the bench. Sit on the bench and then carefully lie down, allowing your head to hang below the bench level. Reach forward and grab the dumbbells with an overhand grip, palms facing each other. Engage your core muscles and raise the dumbbells to the starting position, keeping your upper arms perpendicular to the floor. Slowly lower the dumbbells towards the sides of your head, bending your elbows and maintaining a 90-degree angle. Pause briefly at the bottom, feeling a deep stretch in your triceps muscles, and then push the weights back up to the starting position by fully extending your arms. The Triceps Press (Head Below Bench) primarily targets the triceps brachii, but it also engages the shoulders and chest to a lesser degree. It helps to improve arm strength, stability, and overall shoulder mobility. To maximize the benefits of this exercise, it is crucial to maintain proper form throughout the movement, avoiding any excessive swinging or arching of the back. It is worth mentioning that the Triceps Press (Head Below Bench) is an advanced exercise that may not be suitable for everyone. If you have any shoulder, neck, or back issues, it's essential to consult with a fitness professional or physician before attempting this exercise. Always start with lighter weights and gradually increase the resistance as your strength and technique improve.


  • Position a flat bench below a high pulley. Attach a straight or flat bar to the pulley. Grab the bar with an overhand grip (palms facing down) and sit on the bench. Make sure your head is below the bench level.
  • Place your feet flat on the floor, shoulder-width apart, and keep your back straight against the bench.
  • Extend your arms fully in front of you, keeping your elbows slightly bent. This is your starting position.
  • While keeping your upper arms stationary, lower the bar by unlocking your elbows and allowing the bar to go behind your head.
  • Pause for a brief moment and feel the stretch in your triceps.
  • Slowly raise the bar back to the starting position by extending your elbows.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to engage the triceps effectively.
  • Start with a lighter weight or no weight to familiarize yourself with the movement.
  • Gradually increase the weight as you build strength and confidence.
  • Avoid arching your back by maintaining a neutral spine throughout the exercise.
  • Ensure your head is below the bench level to engage the triceps effectively.
  • Inhale as you lower the weight and exhale as you press it up.
  • Warm up your triceps with dynamic stretches before starting the exercise.
  • Listen to your body and avoid pushing yourself too hard to avoid injury.
  • Keep a controlled and steady pace throughout the exercise.
  • Consult with a fitness professional for guidance on proper technique and form.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine