Lying Triceps Press
How to do the Lying Triceps Press
- 1
Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor.
- 2
Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length. Tip: The arms should be perpendicular to the torso and the floor. The elbows should be tucked in. This is the starting position.
- 3
As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary.
- 4
At that point, use the triceps to bring the weight back up to the starting position as you breathe out.
- 5
Repeat for the recommended amount of repetitions.
How to program the Lying Triceps Press
Sets and reps
As an isolation movement, the Lying Triceps Press is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Lying Triceps Press is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Lying Triceps Press work?
The Lying Triceps Press primarily targets the Triceps.
What equipment do I need for the Lying Triceps Press?
You need E-Z Curl Bar. Difficulty level: Intermediate.
How many sets and reps of the Lying Triceps Press should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
