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.
Variations:
You can perform this exercise standing as well but this puts strain on your back especially if you are using heavy dumbbells like 95 lbs or so.
Another variation is to use an EZ or straight bar instead in which case you will be holding the bar from the inside (around 5 inches between both hands) with the palms facing forward (pronated grip).
There is also a bar that has parallel bars inside (often referred to as a triceps blaster) and this can also be used for this exercise.
Finally, a low pulley cable with a rope attachment or bar (straight or EZ) attachment at the end can be used for variety purposes as well.
Aug 1, 2011 6:50 PM:
i like a variation of this much better.
use the cable rope extension, set it low by the ground, and do it that way
i like a variation of this much better.
use the cable rope extension, set it low by the ground, and do it that way-See Less
Feb 12, 2011 9:25 PM:
If this exercise works one arm more than the other, what can I do to even it out?
If this exercise works one arm more than the other, what can I do to even it out?-See Less
Feb 1, 2011 3:28 PM:
I think it's the best excersise for the tricep. I've gotten excellent gains from it.
I think it's the best excersise for the tricep. I've gotten excellent gains from it.-See Less
Jan 13, 2011 6:45 AM:
not a good exrcise i think it makes one arm stronger and it puts a lot of stress on your elbows and its difficult to balance it behind your head. id replace them with lying tricep extensions.
not a good exrcise i think it makes one arm stronger and it puts a lot of stress on your elbows and its difficult to balance it behind your head. id replace them with lying tricep extensions.-See Less
Aug 16, 2010 12:55 PM:
This is a beast of an exercise. I would suggest wrapping the elbows if going heavy. I had to learn the hard way with this one but it is now my favorite. Remember to wrap the bows before starting.
This is a beast of an exercise. I would suggest wrapping the elbows if going heavy. I had to learn the hard way with this one but it is now my favorite. Remember to wrap the bows before starting.-See Less
Jun 18, 2010 9:04 PM:
keep hands close to the head. do full motion down to up. do it fluidly without any jerks
keep hands close to the head. do full motion down to up. do it fluidly without any jerks-See Less
May 10, 2010 2:14 AM:
love this exercise, exspecially when doing it in a supperset with barbell curl. 10/10
love this exercise, exspecially when doing it in a supperset with barbell curl. 10/10-See Less
May 7, 2010 10:41 AM:
Really messed up my elbows. I always used strict form, but I ended up having to take nearly a year off because my elbows got so sore I could barely move them. I went to an orthopedic specialist and he said the only thing that could be done was to just stop lifting entirely until they stopped hurting....+See More
Really messed up my elbows. I always used strict form, but I ended up having to take nearly a year off because my elbows got so sore I could barely move them. I went to an orthopedic specialist and he said the only thing that could be done was to just stop lifting entirely until they stopped hurting. We tried cortisone, but the effect was temporary. I know many can do this exercise with no problem, but be careful and listen to your body. It knows.-See Less
Feb 12, 2011 9:25 PM:
If this exercise works one arm more than the other, what can I do to even it out?
If this exercise works one arm more than the other, what can I do to even it out?-See Less
Feb 1, 2011 3:28 PM:
I think it's the best excersise for the tricep. I've gotten excellent gains from it.
I think it's the best excersise for the tricep. I've gotten excellent gains from it.-See Less
Jan 13, 2011 6:45 AM:
not a good exrcise i think it makes one arm stronger and it puts a lot of stress on your elbows and its difficult to balance it behind your head. id replace them with lying tricep extensions.
not a good exrcise i think it makes one arm stronger and it puts a lot of stress on your elbows and its difficult to balance it behind your head. id replace them with lying tricep extensions.-See Less
Aug 16, 2010 12:55 PM:
This is a beast of an exercise. I would suggest wrapping the elbows if going heavy. I had to learn the hard way with this one but it is now my favorite. Remember to wrap the bows before starting.
This is a beast of an exercise. I would suggest wrapping the elbows if going heavy. I had to learn the hard way with this one but it is now my favorite. Remember to wrap the bows before starting.-See Less
May 10, 2010 2:14 AM:
love this exercise, exspecially when doing it in a supperset with barbell curl. 10/10
love this exercise, exspecially when doing it in a supperset with barbell curl. 10/10-See Less
May 7, 2010 10:41 AM:
Really messed up my elbows. I always used strict form, but I ended up having to take nearly a year off because my elbows got so sore I could barely move them. I went to an orthopedic specialist and he said the only thing that could be done was to just stop lifting entirely until they stopped hurting....+See More
Really messed up my elbows. I always used strict form, but I ended up having to take nearly a year off because my elbows got so sore I could barely move them. I went to an orthopedic specialist and he said the only thing that could be done was to just stop lifting entirely until they stopped hurting. We tried cortisone, but the effect was temporary. I know many can do this exercise with no problem, but be careful and listen to your body. It knows.-See Less
Mar 3, 2010 8:48 AM:
One of my favourit tricep work outs. The only problem I find with it is that if you're "strong arm" (if you're right handed its your right arm and vise versa) pulls the slack of your other arm so the balance is more 60/40 than 50/50 which can lead to one arm getting more of a work out than...+See More
One of my favourit tricep work outs. The only problem I find with it is that if you're "strong arm" (if you're right handed its your right arm and vise versa) pulls the slack of your other arm so the balance is more 60/40 than 50/50 which can lead to one arm getting more of a work out than the other. Make sure you keep the dumbell centre to your body and not swinging to either side or only one arm gets the work out.-See Less
Aug 1, 2011 6:50 PM:
i like a variation of this much better.
use the cable rope extension, set it low by the ground, and do it that way
i like a variation of this much better.
use the cable rope extension, set it low by the ground, and do it that way-See Less
Jun 18, 2010 9:04 PM:
keep hands close to the head. do full motion down to up. do it fluidly without any jerks
keep hands close to the head. do full motion down to up. do it fluidly without any jerks-See Less
Jan 26, 2010 9:31 PM:
Make sure you keep your elbows in (close to your head). If your elbows bow out, you're not isolating your triceps muscles.
Make sure you keep your elbows in (close to your head). If your elbows bow out, you're not isolating your triceps muscles.-See Less
Nov 20, 2009 5:09 AM:
One of my favorite tricep workouts! Also to throw a tip in there, to get more of a burn i usually bring my elbows in closer to my head when i do these. Its going to be hard so start with a comfortable weight.
One of my favorite tricep workouts! Also to throw a tip in there, to get more of a burn i usually bring my elbows in closer to my head when i do these. Its going to be hard so start with a comfortable weight.-See Less
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of people found this tip helpful
Tip: Seated Triceps Press
Aug 1, 2011 6:50 PM: i like a variation of this much better.
use the cable rope extension, set it low by the ground, and do it that way
of people found this review helpful
Review: Seated Triceps Press
Feb 12, 2011 9:25 PM: If this exercise works one arm more than the other, what can I do to even it out?
of people found this review helpful
Review: Seated Triceps Press
Feb 7, 2011 2:10 AM: I constantly use.
of people found this review helpful
Review: Seated Triceps Press
Feb 1, 2011 3:28 PM: I think it's the best excersise for the tricep. I've gotten excellent gains from it.
of people found this review helpful
Review: Seated Triceps Press
Jan 13, 2011 6:45 AM: not a good exrcise i think it makes one arm stronger and it puts a lot of stress on your elbows and its difficult to balance it behind your head. id replace them with lying tricep extensions.
of people found this review helpful
Review: Seated Triceps Press
Aug 16, 2010 12:55 PM: This is a beast of an exercise. I would suggest wrapping the elbows if going heavy. I had to learn the hard way with this one but it is now my favorite. Remember to wrap the bows before starting.
of people found this review helpful
Review: Seated Triceps Press
Jul 21, 2010 8:16 AM: this made my right arm bigger than left
of people found this tip helpful
Tip: Seated Triceps Press
Jun 18, 2010 9:04 PM: keep hands close to the head. do full motion down to up. do it fluidly without any jerks
of people found this review helpful
Review: Seated Triceps Press
May 10, 2010 2:14 AM: love this exercise, exspecially when doing it in a supperset with barbell curl. 10/10
of people found this review helpful
Review: Seated Triceps Press
May 7, 2010 10:41 AM: Really messed up my elbows. I always used strict form, but I ended up having to take nearly a year off because my elbows got so sore I could barely move them. I went to an orthopedic specialist and he said the only thing that could be done was to just stop lifting entirely until they stopped hurting....+See More