ClapMove · clapmove.com
Exercise handout — move better, feel better.
Triceps Press Hold
Push against a wall or band and hold to strengthen triceps isometrically. Good for building extension strength.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
No equipment? Try: Resistance band, Doorframe
Dosage
2
Sets
30 sec
Reps / Time
45 sec
Rest
hold 20-30 seconds
Tempo
Step-by-Step Guide
Set up
- Stand arm's length from a wall
- Place palm on wall at waist height
- Keep elbow slightly bent
No image for this step. Follow the written instruction.
Step 1 of 5
Push your palm firmly into the wall
No image for this step. Follow the written instruction.
Step 2 of 5
Try to straighten your arm against the wall
No image for this step. Follow the written instruction.
Step 3 of 5
Wall prevents full extension
No image for this step. Follow the written instruction.
Step 4 of 5
Hold steady pressure
No image for this step. Follow the written instruction.
Step 5 of 5
Breathe normally
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Push straight into wall
- Don't lock elbow completely
- Steady pressure
- Stay relaxed through body
Common Mistakes to Avoid
- Locking elbow fully
- Leaning body into it
- Holding breath
- Tensing neck
Safety Information
Avoid if olecranon bursitis is painful with pressure.
Progressions
More pressure or longer hold, progress to band work
Regressions
Use less pressure
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.