Body Tricep Press

Body Tricep Press is a beginner-level isolation in the strength category that primarily works the triceps. It is performed with bodyweight.

How to do it

1. 1Position a bar in a rack at chest height.
2. 2Standing, 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. 3Begin by flexing the elbow, lowering yourself towards the bar.
4. 4Pause, and then reverse the motion by extending the elbows.
5. 5Progress from bodyweight by adding chains over your shoulders.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.