Arms · Bodyweight
Head Below Bench Triceps Press
How to do the head below bench triceps press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Set your hands on a bench behind you with your body in a dip position, but slide down so your head and shoulders drop below the bench edge at the bottom. Bend your elbows to lower deep, then press through your triceps to push back up.
- 1Triceps loading hard in the deep stretched bottom position
- 2Elbows tracking straight back, staying close to the body
- 3A strong press driving the body back up to lockout
Common mistakes
- Letting the elbows flare out to the sides
- Shrugging the shoulders up toward the ears at the bottom
- Using the legs to bounce instead of pressing with the arms
Muscles worked
The head below bench triceps press mainly works the triceps, with the lower chest, front delts, and mid chest assisting.
- TricepsPrimary
- Lower ChestSupport
- Front DeltsSupport
- Mid ChestSupport
- ForearmsMinor
- LatsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the head below bench triceps press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.