Seated Triceps Press
The Seated Triceps Press isolates the Triceps through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Seated Triceps Press
- 1
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.
- 2
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.
- 3
Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- 4
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Seated Triceps Press work?
The Seated Triceps Press primarily targets the Triceps. It's an effective isolation exercise for building triceps strength.
Is the Seated Triceps Press good for beginners?
Yes, the Seated Triceps Press is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Seated Triceps Press?
You need dumbbell to perform the Seated Triceps Press. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.