In this brief article, we will answer the question, “How do you do a seated tricep press?” and provide you with information on the health benefits of including Seated tricep press.

How do you do a seated tricep press?

Required equipment: Dumbbells

The main muscle groups: Triceps

Secondary: Abdominal Muscle Groups


i. Sit on a bench with a backrest.

ii. Grip a dumbbell with both hands at one end. The palms of your hands should be facing inward.

iii. Hold the dumbbell in front of you with your arms fully extended. This is the starting position.

iv. Maintain a 90-degree angle to the floor with your upper arms close to your head (biceps nearly level with your temples).

v. Lower the dumbbell in a smooth arc behind your head, using only your forearms, until your forearms and biceps contact. For a count of one, hold the position.

vi. Return to the starting position by extending your arm and raising the weight using your triceps. As you do this, exhale.

vii. Repeat.

This exercise may be done while standing. It does, however, put additional strain on your back and is not suggested for persons who have lower back problems. This exercise can also be done with an EZ bar or straight bar with a tight hold behind your head, hands facing front.

Is seated tricep press good?

The seated triceps press is a classic arm-building workout that uses a single dumbbell gripped by both hands and extended up behind your head to target the triceps. While this action may be performed for unexpectedly strong numbers, it is normally performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused section of a workout. It’s a good idea to have someone assist you in getting the weight into position if you’re going heavy.



i. Increases the size and strength of the triceps.

ii. This is an excellent approach to target the long head of the triceps.

iii. It is possible to go heavier than with other triceps solo exercises.

iv. Performing this technique while seated minimizes the need for balance and allows you to concentrate on the triceps.

Seated tricep press instructions

i. Sit on a back-supporting bench and grab a dumbbell with both hands, holding it above at arm’s length. Tip: If the item is really heavy, have someone carry it to you. The resistance should be lying on your palms, with your thumbs wrapped around it. The palm of the hand should point inward. This is where you will begin.

ii. Lower the resistance in a semi-circular motion behind your head until your forearms meet your biceps, keeping your upper arms close to your head (elbows in) and perpendicular to the floor. Only the forearms should move and the upper arms should stay immobile. As you complete this step, take a deep breath in.

iii. Return to the beginning position by raising the weight with the triceps. As you complete this step, exhale.

iv. Repeat for the appropriate number of times.


i. You may do this exercise standing as well, but it puts strain on your back, especially if you use heavier weights, such as 95 lbs.

ii. Another option is to use an EZ or straight bar instead, in which case you will hold the bar from the inside (about 5 inches between both hands) with your palms facing front (pronated grip).

iii. There is also a bar with parallel bars inside (also known as a triceps blaster) that may be used for this workout.

iv. Finally, a low pulley cable with a rope or bar (straight or EZ) connection at the end can be employed for a number of reasons.

What muscles does a tricep press work?

The sitting tricep press, also known as the seated dumbbell tricep extension, is a dumbbell tricep extension variant. It is a triceps isolation workout.

Overhead extension exercises are typically the best technique to target the long head of the triceps. Your triceps will seem beefier if you concentrate on the lengthy head of the triceps and jack it up.

Isolation workouts like the seated tricep press are not only helpful for looking beautiful, but they may also be utilized to increase your strength on other pressing actions.

What Exactly Is a Seated Tricep Press?

The sitting tricep press is one of the most well-known arm-building exercises. It targets the triceps by gripping a dumbbell with both hands and stretching it up behind your head.

The suggested rep range for this exercise is 8-12 repetitions or more each set.

If you want to use a big load, I recommend enlisting the assistance of another person to assist you in positioning the weight so that you do not damage yourself.

How to Perform a Seated Tricep Press


i. Sit on a weight bench with a backrest. Grab a dumbbell and hold it at arm’s length over your head, grasping it with both hands. It is easier to start the action if you have larger hands. Smaller-handed people should begin with a less weight until they have acquired the proper movements and technique.

ii. Throughout the exercise, keep your upper arms tight to your head and your elbows pinned. You’ll get the most out of the exercise this way.

iii. As you exhale, drop the dumbbell by bending your elbows until your lower and upper arms create a slightly less than 90-degree angle.

iv. During the exercise, maintain your arms perpendicular to the floor at all times.

v. Exhale and invert the action by extending your elbows with your triceps.

vi. At the tip of the action, pause for a second and contract your triceps.

bio. Rinse and repeat until you have completed your set.

Avoid stretching too far across the lumbar spine. Make sure your ribcage is pointing down. This may be accomplished by keeping tension in your buttocks and abs.

I strongly advise slowing down the descending portion of the workout. It will aid in the reduction of stress and the synchronization of the mind and muscles.

Keep your head in a neutral position to avoid placing too much strain on your cervical spine.

Triceps Muscles Worked

The seated tricep press, as the name implies, focuses largely on – you got it – the triceps.

In addition, unlike the biceps, the triceps muscle has three heads, as the name suggests: the long, medial, and lateral head. The overhead triceps extension emphasizes the long head of the triceps, however both heads are significantly involved during the exercise.

Should You Work Out Your Biceps and Triceps on the Same Day?


During the action of the workout, your shoulders will be worked in addition to your triceps. They perform a supporting role. Your deltoids will shorten and contract when your muscle fibers engage at the peak of each rep.

The Advantages of Seated Tricep Press Strength Gains

The primary purpose of this workout is to improve triceps muscular development. This exercise is unusual in that it works the whole tricep, making it one of the most efficient workouts for developing meaty and impressive tri’s.

The seated tricep press is a wonderful exercise to add to your upper body training program, whether you’re searching for aesthetics or want to get better and stronger in sports.

Wrists are subjected to the least amount of strain.

This is a fantastic workout for persons who suffer from wrist discomfort. Because the exercise does not require wrist rotation, there is little to no strain on them during the action.

Flaring Your Elbows is a Common Seated Tricep Press Error

If you’re doing triceps workouts with your elbows out, you might as well call them chest exercises. If you want to increase your triceps, hold your elbows tight to your sides and focus on your triceps. Flaring them out will engage your pecs rather than your triceps.

What I often tell folks who are making this error to do is to squeeze their elbows in as much as they can when lowering and raising the weight.

Alternative Exercises for Seated Triceps One-Arm Overhead Extension

This is one of those modifications that is so subtle that you may have been doing it without recognizing it.

How to Perform a Single-Arm Overhead Dumbbell Extension

i. Sit at the end of a flat bench with a dumbbell of your choosing. A 90-degree backbench can also be used. Place the dumbbell between your thighs.

ii. Grasp the dumbbell with your left hand’s palm towards your feet and raise it above your head until your arm is completely stretched.

iii. Brace your right arm by placing your right hand across your tummy or on your knee.

iv. Slowly drop the dumbbell behind your right ear until it reaches your left ear. Make certain that you just bend at the elbow.

v. Take a breather and pinch your triceps. The dumbbell should then be returned to its initial position.

vi. Repeat until you’ve completed your set. Then do the same with your right arm.

What is a good weight for tricep extension?

Dumbbell tricep extension strength standards allow you to compare your one-rep max lift to those of other lifters your bodyweight.

Our dumbbell tricep extension criteria are based on 74,000 lifts performed by Strength Level members.

Dumbbell strength standards are based on the weight of each dumbbell individually, not the weight of two together. For example, if you bicep curl 20 lb weights in each arm, that counts as 20 lb rather than the entire 40 lb.

Dumbbell triceps extension

If you just have one set of dumbbells at home, or if your gym’s variety is restricted and most sets are too heavy, you should avoid this maneuver. Breaking news: It is never a good idea to lift excessively big weights above your head. Furthermore, in order to work your triceps effectively, you must move them through their complete range of motion, and going too heavy makes this difficult and increases your chance of muscular damage.


i. Begin by standing with your feet shoulder width apart and your dumbbells in front of you.

ii. Raise the dumbbells above your head until your arms are straight out in front of you.

iii. Slowly lower the weights behind your head, being careful not to overextend your elbows.

iv. Bring the weight back up to the starting position once your forearms have moved beyond parallel to the floor.

v. Throughout the exercise, keep your upper arms in place.

vi. Aim for four sets of eight to twelve repetitions.

1. Triceps extension when lying down

Move your triceps extensions to a bench if you want to lie down during your workout. This can assist you focus on your arm movement more than the standing variety, and both workouts yield the same results – larger upper arms.


i. Lie on a flat bench with your arms outstretched and palms facing each other, holding the dumbbells above you.

ii. Bend at the elbows to drop the weights on either side of your head, maintaining your upper arms steady and your elbows from flaring out to the sides.

iii. Return the dumbbells to their starting position slowly.

2. Triceps extension on a gym ball

If you prefer the laying form of the triceps extension, you may make it more challenging by lying on a gym ball rather than a bench. Because of the unstable surface of the ball, your core needs to fight to maintain correct form while performing the exercise, bringing a whole new benefit to what is normally a triceps isolation motion. When performing triceps extensions on a gym ball, use modest weights as much as possible to avoid falling off.

3. Overhead cable triceps extension

The most significant benefit of performing the exercise with a cable machine rather than dumbbells is a consistent level of resistance throughout the movement. Attach a handle to the machine’s low pulley and hold it in both hands, arms fully extended, over your head. Lower the rope behind you while keeping your upper arms still, then flex your triceps to return to the beginning position.


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