How to do a Seated Tricep Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Seated Tricep Press
Target muscles worked
Instructions for Proper Form
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.
- 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.
- Brace your core and press the dumbbell overhead with your elbows facing forward.
- 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.
- Raise the dumbbell back to the starting position.
Common Form 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.
Weight & 1 Rep Max Calculator
Average Seated Tricep Press standards by male, female, weight, age and height
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.
- beginner8reps20lbs1 Rep Max25lbs
- intermediate8reps30lbs40lbs
- advanced8reps35lbs45lbs
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Alternatives & Variations to Seated Tricep Press
1. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 10,723 TIMESThis is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.
- Intermediate
- Triceps
- Rope Cable
2. Cable Tricep Pushdown
97.9 mSCORESWAPPED 9,828 TIMESThis is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.
3. Dumbbell Kickbacks
93.7 mSCORESWAPPED 7,997 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.
4. Single Arm Dumbbell Tricep Extension
88.5 mSCORESWAPPED 7,154 TIMESThis exercise is a variation on the more standard Dumbbell Tricep Extension. Like other tricep extensions, this is an isolation movement that targets your triceps. By performing this exercise with a single arm, you add more instability to the movement, as well as prevent yourself from compensating for any strength discrepancies between sides.
5. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 7,038 TIMESDumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.
6. Standing Dumbbell Tricep Extension
77.1 mSCORESWAPPED 5,980 TIMESLike other Dumbbell Tricep Extensions, this is an isolation movement that targets triceps. By performing this exercise while standing instead of seated, you add a small amount of instability to the movement. In addition, performing this exercise while standing can make this a more beneficial variation for developing functional strength in your triceps.
7. Bench Dip
93.8 mSCORESWAPPED 5,845 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
8. Machine Tricep Dip
92.9 mSCORESWAPPED 5,654 TIMESMachine Tricep Dips are a variation on the more standard Dip. This is a compound movement that primarily targets your triceps. By using a machine, you restrict your range of motion, and add more stability to the movement. This allows you to focus on exertion rather than stabilizing the movement. Because you’ll also be using a weight stack instead of bodyweight, you can have more control over your resistance. This is a great exercise for anyone looking to work towards performing full bodyweight dips, or just building muscle mass and strength in your triceps.
9. Dip
93.9 mSCORESWAPPED 4,549 TIMESDips are a compound, bodyweight triceps exercise, and an incredibly common exercise. The exercise requires you to raise and lower yourself in a suspended position by flexing and extending your arms. With the standard variation, this is mostly accomplished by engaging your triceps, however other variations can shift this to be more of a chest exercise.
10. Machine Tricep Extension
90.2 mSCORESWAPPED 4,525 TIMESSimilar to other tricep extensions, this variation is an isolation movement that targets the triceps. The use of a machine restricts your range of motion, and adds a ton of stability to the movement. By placing your elbows against the pad, you ensure that the movement is coming entirely from your triceps, and you aren’t accidentally recruiting additional muscle groups.