Triceps Press
Description
The tricep press refers to any pressing exercise (push-up, bench press, or overhead press) performed with a narrow grip and tucked elbows to emphasize the triceps over the chest. The most common form is the close-grip push-up. It builds tricep size and strength while training the chest and shoulders as secondary movers.
Muscle Group
Equipment Required
Triceps Press Instructions
- Get into a high plank position with hands placed close together (shoulder-width or narrower) directly under your shoulders.
- Brace your core. Form a straight body line from heels to head.
- Tuck your elbows tight against your sides as you lower your chest toward the floor.
- Lower until your chest is just above the floor or hands.
- Press back up by extending at the elbows, focusing on squeezing your triceps.
- Lock out at the top with arms fully extended.
- Maintain the elbow tuck throughout — do not let them flare.
- Repeat for the desired number of reps.
Triceps Press Form & Visual
Triceps Press Benefits
- Emphasizes the triceps over the chest
- Builds tricep size and strength with bodyweight
- Easier on the shoulders than wide-grip pressing
- No equipment needed
- Useful for tricep development at home
- Builds the chest and shoulders as secondary
Triceps Press Muscles Worked
- Triceps brachii (heavy emphasis)
- Pectoralis major (sternal head)
- Anterior deltoid
- Serratus anterior
- Core (stabilizer)
Triceps Press Variations & Alternatives
- Diamond Push-Up (most extreme tricep version)
- Smith Close-Grip Bench Press
- Close-Grip Barbell Bench Press
- Tricep Dip
- Skull Crusher
