Lying Triceps Press

The Lying Triceps Press isolates the Triceps through a controlled range of motion. This intermediate-level e-z curl bar exercise builds focused strength where compound movements often fall short.

strengthintermediatee-z curl barpushisolation
Lying Triceps Press - starting position

Starting position

Lying Triceps Press - ending position

Ending position

Muscles Worked

Primary Triceps

The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Lying Triceps Press

  1. 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. 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. 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. 4

    At that point, use the triceps to bring the weight back up to the starting position as you breathe out.

  5. 5

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

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Frequently Asked Questions

What muscles does the Lying Triceps Press work?

The Lying Triceps Press primarily targets the Triceps. It's an effective isolation exercise for building triceps strength.

Is the Lying Triceps Press good for beginners?

The Lying Triceps Press is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Lying Triceps Press?

You need e-z curl bar to perform the Lying Triceps Press. Most commercial gyms will have this available.

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