The seated tricep press primarily works out the tricep muscles, as the name suggests. Since the seated tricep press is such a targeted exercise, it does not workout any other accompanying muscles.
In order to perform this exercise, all you need is a dumbbell and a weight bench to get started.
1. Start the seated press by sitting on a weight bench with your back straight and your feet flat on the floor.
2. Begin by holding the end of one dumbbell in both of your hands. In this isolation exercise, it is important to make sure that you are using a challenging enough weight in order to effectively condition your triceps in the workout.
3. Use both hands to raise the dumbbell over your head, extending your elbows completely.
4. Hold your elbows in place, and begin to lower the dumbbell down behind your head until you feel the strain and resistance in your triceps.
5. Press the dumbbell back up to the starting position until your elbows are fully extended and the weight is again over your head.
Seated Tricep Press Tips
* Since this exercise is performed seated on a workout bench, it is an effective isolation exercise. However, for many beginners, it is important to perform the exercise on a workout bench that has back support.
* Remember to grasp the dumbbell firmly in both hands, and hold it over your head carefully. This is yet again why it is so important to use the right amount of weight in the exercise.
* If you use a weight that is too light, then you will not challenge your triceps effectively. If you use a weight that is too heavy, then you could risk dropping it and injuring yourself during the exercise.
* If you are lifting a weight that is particularly heavy, make sure that you have a spotter with you at all times to hand off the weight to.
* As you perform the seated press, it is best if the resistance is in the palms of your hands with your thumbs as support around the weight. The palms of both of your hands should be facing inward in your starting position.
* Remember to keep your upper arms close to your head at all times, completely perpendicular to the floor. This will ensure that you use the proper form in this exercise.
* Your upper arms must also remain stationary throughout the exercise since only your forearms will be moving the weight to extend your triceps.
Seated Tricep Press Variations
Depending upon the health of your back, you can also perform this exercise standing up. However, many people prefer the tricep press seated since it takes strain off of their back and allows them to focus on their form.
If you’re using very heavy weights over 100 pounds, it will be best to perform the tricep press seated. This will ensure that you have the stability you need to lift and condition your triceps without arching or straining your back.
Here are the basic variations of the seated tricep press:
* Try the exercise standing instead of sitting.
* Hold a dumbbell in one hand only, and alternate sides.
* Use an EZ grip barbell instead of a free weight.
* Use a cable pulley machine instead of a dumbbell.
Since the seated tricep press requires quite a bit of motion in the exercise, it is important to consider your safety above all else.
As you begin to tone and condition your triceps, start out with a lower weight until you work your way up to a higher weight class.
This will ensure that you can train and strengthen your triceps effectively to support larger weight so that you greatly reduce your risk of injury.
If you do need to increase your weight and add challenge to the exercise, then you can hold two dumbbells in each arm to complete the motion at the same time. For many people that are looking for more of a challenge in their upper body workout, they prefer to hold two separate dumbbells at heavier weights as opposed to one dumbbell in both hands.
Return from Seated Tricep Press to Health and Fitness
Return from Seated Tricep Press to Arm Exercises