How to do a Seated Tricep Press

Authored by Fitbod

About Seated Tricep Press

Sets Logged
4,227,920
Popularity Rank
26th
Difficulty
Beginner
Triceps Strength
99 mSCORE 3rd
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Seated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.

  1. Sit upright on the end of a bench with your feet at shoulder-width apart holding a dumbbell vertically at chest height, palms facing the ceiling.
  2. Brace your core and press the dumbbell overhead with your elbows facing forward.
  3. Keep your upper arms next to your ears as you flex your elbows to lower the dumbbell behind you until your forearms touch your biceps.
  4. Raise the dumbbell back to the starting position.

Common Mistakes

  • Limit Range of Motion at the Top

    Make sure you’re keeping tension on your triceps at the top of the movement. Many lifters will lock out their arms with the weight directly over their elbow. This gives your triceps time to rest between reps. Limit your range of motion so there’s always tension on your triceps.

  • Elbow Drift

    Keep your elbows as stationary as possible throughout this exercise. This will help you maintain tension in your triceps. Think of the weight arcing around your elbow, rather than simply pressing the weight overhead.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Sets & Reps