Seated Triceps Press
Muscles worked
Instructions
- 1Sit 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.
- 2Keeping 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.
- 3Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Seated Triceps Press
The seated triceps press, often called an overhead extension, isolates the triceps through a large range of motion by lowering the weight behind the head. Sitting with back support for stability, you hold a dumbbell with both hands overhead, arms extended, then lower it in an arc behind your neck until your forearms nearly touch your biceps, keeping your upper arms perfectly still and close to your head. This large overhead range heavily loads the triceps' long head, the one that crosses the shoulder joint, making it a great complement to pushdown movements that target the lateral and medial heads more. The seated position with back support adds extra stability compared to the standing version, reducing the risk of arching the lower back under load.
check_circleBenefits
- check_circleHeavily loads the triceps' long head, which crosses the shoulder
- check_circleComplements cable pushdown movements well
- check_circleThe backrest adds extra stability
- check_circleLarge range of motion, great for loaded stretch
lightbulbExecution tips
- lightbulbHave a partner hand you the dumbbell if it's heavy
- lightbulbKeep your elbows tucked close to your head throughout
- lightbulbLower slowly to feel the triceps stretch
- lightbulbUse a backrest to avoid arching your lower back
warningCommon mistakes
- warningLetting the elbows flare out during the lowering phase
- warningUsing too heavy a load, causing the back to arch
- warningMoving the upper arms instead of keeping them still
- warningLowering too fast without control
helpFrequently asked questions
Do I need a backrest for this exercise?expand_more
It's strongly recommended, since it stabilizes the back and prevents arching under the overhead load.
Why have a partner hand me the dumbbell?expand_more
Positioning a heavy weight overhead alone can be risky, a partner makes the setup safer.
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