Seated Triceps Press Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Seated triceps press focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.
- Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions.
Exercise FAQ
What’s the safest way to progress over time?
Add a small amount of reps first, then load. If technique slips, step back and rebuild with cleaner reps. Think of it as pressing done with repeatable, clean reps.
Which muscles should feel like they’re doing most of the work?
You should feel the target muscles working while the rest of the body stays braced. If a joint or the lower back is doing the heavy lifting, reduce load and tighten your setup.
How should I program this in a workout?
Use it after your warm-up when you’re fresh. Aim for 2–4 sets and choose a rep range that matches your goal (strength: lower reps; muscle: moderate reps).
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
Alternative exercises:
Cable Incline Triceps Extension
Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it. Gr...
Cable Lying Triceps Extension
Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip. Tip:...
Decline Close-Grip Bench To Skull Crusher
Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a close grip (a gr...