Triceps press

The controlled execution of this exercise effectively engages the triceps muscles.

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Preparation

Insert the handlebar and secure the carriage so that the handlebar is positioned just above the chest in a lying position.

Starting Position

Lie down at chest height under the bar and grip it shoulder-width apart. Bend your elbows so that they stay close to your upper body. Bend your legs and place your feet firmly on the ground.

Execution

Now press the handlebar evenly upwards until your arms are almost fully extended. Then slowly move back to the starting position.

Muscles Used

Triceps

Chest / Shoulders

What makes this exercise particularly effective?

The triceps press is an effective Isolation exercise, especially targeting the back of the upper arm (the triceps brachii). This exercise can be varied using a bar, resistance bands, or cable attachments. The resistance ensures that the muscle remains under tension throughout the entire range of motion, which is important for muscle growth, strength, and power.

What effect does the exercise achieve?

Targeted triceps strengthening: The triceps is the main extensor of the elbow. Performing triceps presses regularly strengthens it visibly and functionally.
Increased strength and stability in pushing movements: The triceps is involved in many basic exercises, such as the bench press, push-ups, and dips. Strong triceps improve performance in these movements.
Joint-friendly training: When performed correctly — with stable shoulders, elbows kept close to the body, and controlled movement — the risk of strain or injury is reduced, especially compared to exercises where the elbows flare outward.
Muscle definition and aesthetic contribution: The triceps make up about two-thirds of the upper arm’s diameter, so training them is essential for visible arm definition.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Even though triceps presses are not part of the classic Big 5, they can be an excellent addition:

Supplement to pushing movements: During bench presses or push-ups, the triceps is heavily involved. Weak triceps can limit these movements. Triceps presses help improve performance in Big 5 pushing exercises.
Balanced muscular development: Many Big-5 exercises primarily target the chest, back, and leg muscles. Targeted triceps training helps prevent muscular imbalances.
Supports stability and control: Strong triceps help maintain stable elbows and shoulders, which is crucial for performing movements safely and efficiently.