Instructions

1

Start in a prone plank position with hands placed shoulder-width apart on a decline bench, feet elevated on the bench behind you, body forming a straight line from head to heels.

2

Secure grip on the bench with hands directly under shoulders, engage core muscles, maintain neutral spine alignment, and prepare for controlled flexion movement.

3

Slowly lower your torso toward the bench by extending through the hip flexors and allowing the spine to extend, creating a controlled eccentric contraction of the abdominals over 2-3 seconds.

4

Drive through the abdominals to flex the spine and lift your torso back to the starting plank position, creating a crunching motion while maintaining stable hip and leg position on the bench.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Pectoralis Minor, Serratus Anterior

EQUIPMENTBody weight

DIFFICULTYAdvanced

Overview

If you want to isolate and overload the Rectus Abdominis, the Triceps Press Head Below Bench is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Upper Arms stability and proprioception during heavy loads.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.

Pro Tips

Control the eccentric (lowering) phase of the Triceps Press Head Below Bench for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Pectoralis Minor, Serratus Anterior to maintain control of the Body weight.

Exercise Variations

Dumbbell Triceps Press Head Below Bench
Cable Triceps Press Head Below Bench
Banded Triceps Press Head Below Bench

Beginner Tips

If you are new to the Triceps Press Head Below Bench, focus on mastering the movement pattern with zero weight before adding Body weight.

Triceps Press Head Below Bench