Lying Triceps Press
A barbell triceps exercise done lying on a flat bench, lowering the bar behind your head to your forehead. It is a stricter alternative to a standard skull crusher that keeps constant tension on the triceps.
How to do the lying triceps press
- Lie flat on a bench with a barbell held at arms length above your chest, elbows tucked in.
- Keep your upper arms still and perpendicular to the floor throughout the set.
- Bend your elbows to slowly lower the bar behind your head until it nearly touches your forehead.
- Pause briefly once you feel a stretch in the triceps.
- Extend your elbows to press the bar back up to the starting position.
- Repeat for the rest of your set, keeping the upper arms locked in place.
Original library instructions (5 steps)
- 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.
- 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.
- As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary.
- At that point, use the triceps to bring the weight back up to the starting position as you breathe out.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Letting the elbows flare out to the sides, which takes tension off the triceps; keep them tucked in.
- Letting the upper arms drift backward as the bar lowers; keep them fixed and vertical.
- Using too much weight for the joint, which limits control near the head; start light on this one.
- Bouncing the bar off the forehead instead of pausing; control the bottom of every rep.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use a spotter or start with an empty bar until you are confident controlling the bar near your head.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the lying triceps press good for beginners?
It takes some elbow control to do safely, so beginners should start with very light weight and focus on keeping the upper arms still before adding load.
What muscles does the lying triceps press work?
It is a triceps focused exercise, isolating the back of the upper arm as the elbows bend and straighten.
