Tricep Bench Press
Close-grip style press that prioritizes tricep involvement.
ArmsIntermediateStrengthPress
At a glance
| Muscles worked | Primary: triceps. Secondary: chest, shoulders |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Lie on a bench with a close grip on the bar.
- Lower the bar to the lower chest with elbows tucked.
- Press back to full extension, focusing on the triceps.
- Keep the core braced and feet planted.
- Repeat for desired reps.
Equipment
- Barbell
- Bench
Coaching tips
Benefits
Close-grip style press that prioritizes tricep involvement.
Common mistakes
Avoid excessive elbow flare or bouncing the bar.
Make it harder
Increase weight or slow the tempo.
Make it easier
Use dumbbells or a lighter bar.
Breathing
Inhale as you lower, exhale as you press.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.