Exercise
Lying Triceps Press: How to Do It, Muscles Worked
The Lying Triceps Press is a intermediate-level strength exercise that primarily works the triceps. It uses e-z curl bar, and is performed in 5 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Lying Triceps Press work?
The Lying Triceps Press primarily targets the triceps, with no listed secondary muscles in the dataset. It's classified as a intermediate-level strength movement using e-z curl bar.
What are the most common Lying Triceps Press mistakes?
- Speeding through the eccentric (lowering) phase instead of controlling it.
- Swinging the weight with body momentum instead of moving it under muscular control.
- Using a heavier weight than can be controlled through a full range of motion.
- Letting the elbow drift instead of keeping it in a fixed position through the set.
How should I program the Lying Triceps Press — sets, reps and frequency?
As a single-joint isolation exercise, it responds well to a higher 10-15 reps for 2-4 sets, usually taken close to muscular failure. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.
What are good Lying Triceps Press variations and alternatives?
- Cable Incline Triceps Extension — cable, beginner level, triceps
- Cable Lying Triceps Extension — cable, beginner level, triceps
- Cable Rope Overhead Triceps Extension — cable, beginner level, triceps
- Dumbbell Tricep Extension -Pronated Grip — dumbbell, beginner level, triceps
| Attribute | Value |
|---|---|
| Level | Intermediate |
| Equipment | E-Z Curl Bar |
| Category | Strength |
| Primary muscles | Triceps |
| Secondary muscles | — |
How to do the Lying Triceps Press, step by step:
- Step 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.
- Step 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.
- Step 3. As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary.
- Step 4. At that point, use the triceps to bring the weight back up to the starting position as you breathe out.
- Step 5. Repeat for the recommended amount of repetitions.
Key takeaways
- The Lying Triceps Press is a intermediate-level strength exercise using e-z curl bar.
- Primary muscles worked: Triceps.
- A typical working range is 10-15 reps for 2-4 sets, usually taken close to muscular failure.
- The most common technical fault is speeding through the eccentric (lowering) phase instead of controlling it.
Log the Lying Triceps Press in your next workout
Try IRONSLOG freeFrequently asked questions
Is the Lying Triceps Press suitable for beginners?
The Lying Triceps Press is listed as intermediate-level, so it's usually introduced after the basic e-z curl bar pattern has been learned with an easier variation.
What equipment do I need for the Lying Triceps Press?
A e-z curl bar. No other equipment is required for the standard version of this movement.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Triceps) do most of the work and are usually the limiting factor in the set. Secondary muscles assist or stabilize but aren't the main driver of the movement.