Seated Triceps Press
A seated dumbbell exercise that lowers a single weight behind your head to stretch and load the triceps. It is a classic way to build arm size once your shoulders can handle the overhead position.
How to do the seated triceps press
- Sit on a bench with back support and hold a dumbbell overhead with both hands, palms facing up.
- Keep your upper arms close to your head and pointing straight up in this starting position.
- Bend your elbows to lower the dumbbell behind your head in a slow arc.
- Continue until your forearms nearly touch your biceps.
- Use your triceps to extend your elbows and raise the dumbbell back overhead.
- Repeat for the rest of your set, keeping your upper arms still throughout.
Original library instructions (4 steps)
- 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.
- 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.
- Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Letting the elbows flare out to the sides as the weight lowers; keep them close to your head.
- Using a dumbbell too heavy to control safely overhead; ask for a hand up if you need one.
- Moving the upper arms instead of just the forearms; only the elbow joint should bend.
- Rushing the lowering phase; a slow, controlled stretch behind the head trains the triceps better.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Have someone hand you the dumbbell in the starting position if you are using a heavier weight.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the seated triceps press good for beginners?
It can be with a light dumbbell, though the overhead position takes some shoulder mobility and control to do comfortably.
What muscles does the seated triceps press work?
It isolates the triceps, stretching and contracting the back of the upper arm as the elbows bend and straighten.
