LiftSetsLiftSets / Exercises / Lying Triceps Press
Lying Triceps Press
Works the triceps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
triceps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | e-z curl bar |
|---|---|
| Level | intermediate |
What to think about
- Upper arms stay still, tilted slightly back.
- Lower to the forehead or just behind it.
- Elbows in, no flaring.
How to do it
- 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.
Other exercises for the triceps
- Bench Dips
- Bench Press - Powerlifting
- Bench Press with Chains
- Cable Lying Triceps Extension
- Cable One Arm Tricep Extension
- Cable Rope Overhead Triceps Extension
- Close-Grip Barbell Bench Press
- Close-Grip EZ-Bar Press
Track it in LiftSets
Log lying triceps press with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store