Seated Triceps Press

Also called seated overhead tricep extension and seated dumbbell tricep extension.

Works

Triceps

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. 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.
2. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
3. Repeat for the recommended amount of repetitions.

Cues

• Back supported, dumbbell overhead.
• Elbows in by the ears.
• Lower until forearms touch biceps.
• Extend fully, upper arms still.

Common mistakes

• Elbows flaring.
• Arching the back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow and a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Swap for