How to Do the Lying Triceps Press
Intermediate arms exercise with barbell.
The Lying Triceps Press is an intermediate-level arms exercise that puts focused tension on the triceps, using barbell. As an isolation movement it lets you target the triceps directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Arms
- Primary muscle
- Triceps
- Equipment
- Barbell
- Difficulty
- Intermediate
- Type
- Isolation
How to perform it
- 1Lie on a flat bench holding a barbell or EZ-bar above your chest with a narrow overhand grip, arms straight.
- 2Tilt your arms back slightly so they point toward your head rather than straight up.
- 3Keeping your upper arms still, bend your elbows to lower the bar toward your forehead.
- 4Stop just above your forehead with your elbows pointing up, not flared out.
- 5Straighten your arms by contracting your triceps to press the bar back up.
- 6Use a light weight to start and move slowly — the bar travels close to your face.
How to program the Lying Triceps Press
- Use the Lying Triceps Press later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Lying Triceps Press alternatives
No barbell? These train the same triceps, grouped by what you have available.
Dumbbell or kettlebell
Barbell
Easier and harder variations
The Lying Triceps Press is rated intermediate. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
Harder — progress from it
What to pair it with
For a balanced session, pair the Lying Triceps Press with a move for the opposing muscles — the Barbell Curl (biceps) or the Barbell Preacher Curl (biceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Lying Triceps Press can land on:
- Full Body days — in 1–2 days a week plans
- Push days — in 3, 5 or 6 days a week plans
- Pull days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Lying Triceps Press automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Lying Triceps Press work?
The Lying Triceps Press primarily targets the triceps within the arms muscle group.
What equipment do I need for the Lying Triceps Press?
You need barbell to perform the Lying Triceps Press.
Is the Lying Triceps Press a compound or isolation exercise?
The Lying Triceps Press is an isolation exercise, focusing work on a single muscle group. It's well suited to intermediate trainees.
How many sets and reps of the Lying Triceps Press should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Lying Triceps Press good for beginners?
The Lying Triceps Press is rated intermediate. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Lying Triceps Press?
Good substitutes that train the same triceps include the Band Skull Crusher (band), the Bench Dip On Floor (bodyweight), the Dumbbell Lying Skull Crusher (dumbbell). Pick the one that matches the equipment you have.
Can I do the Lying Triceps Press at home?
It's usually done in a gym because it needs barbell. At home, substitute a dumbbell or bodyweight variation that trains the same arms.
