Body weight
Bodyweight triceps press
Bodyweight triceps press mainly works your triceps. It also helps your chest and front shoulders.
Step by step
- Grip a bar at chest height, body in a straight line.
- Bend only your elbows to lower your head toward the bar.
- Press the bar away until your arms are straight.
What you should feel
A burn along the back of your upper arms; your shoulders and wrists should not hurt.
Common mistake
Your elbows flare out and your hips sag; keep elbows pointing forward and squeeze your glutes.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Triceps pushdownTriceps
Skull crusherTriceps
Overhead dumbbell triceps extensionTriceps
Rope pushdownTriceps
Reverse-grip pushdownTriceps
Cable overhead triceps extensionTricepsQuestions
What muscles does the bodyweight triceps press work?
Bodyweight triceps press mainly works your triceps. It also helps your chest and front shoulders.
Can I do the bodyweight triceps press at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the bodyweight triceps press?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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