Bench Triceps Push Up. How-to, proper form and tips

Bench Triceps Push Up icon

A triceps exercise that can easily be adjusted for any preparation level.

Video demonstration

How to and step by step instructions:

  1. Put your hands on the bench, feet away and the body in a slight V-shape.
  2. Bend your elbows lowering the shoulders close to the hands.
  3. Extend arms again, moving shoulders away from your hands.

Hints & tips:

  • Choose a higher bench for an easy variation, or even a table.
  • Put your feet further away for an harder variation.
  • Mark the distance where you put your feet, so that progress can be measured.


  • Strengthens the Triceps and core.

Counting & gamification:

  • Repeat 3 series of 10 reps.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Shoulder, Triceps

Secondary muscles: Abs, Lowerback

Other names

The exercise can be found with other names. Examples are:

  • Bench Triceps Push Up
  • Skull Crusher on Bench
  • Bench Triceps Extension

Triceps Extensions aka Skull Crushers

Training tricep with Push Ups

Muscle: Shoulder

Muscle: Triceps

Collection: Push Up Variations

Category: Bodyweight