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Seated Triceps Press

Exercise Data

Type: Strength Main Muscle Worked: Triceps Equipment: Dumbbell Mechanics Type: Isolation Level: Beginner Sport: NoForce: Push
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9.0

Out of 10

Excellent

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Seated Triceps Press
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Seated Triceps Press
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Seated Triceps Press Guide

Main Muscle: Triceps

  1. 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.
  2. 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.
  3. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  4. 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.

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Tip: Seated Triceps Press

Exercise Rating
9/10

May 3, 2015 6:15 AM: nice i do 4x - 12,10,8,8,

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Review: Seated Triceps Press

Exercise Rating
10/10

Aug 4, 2014 6:47 AM: I prefer this exercise compared to lying extensions with a bar as i feel like i'm putting more stress on and around my elbows rather than my triceps when using a bar.
Ofcourse everyone is different but this is how i feel.

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Tip: Seated Triceps Press

Exercise Rating
10/10

Apr 10, 2014 3:16 PM: Elbow problems? Everybody is different, but many other triceps isolation exercises hurt my elbows. This one allows me to find just the right groove to lift heavier. Start light, find the right form, and allow your elbows/tendons/etc. to strengthen before loading up further. So far I have had no elbow...+See More

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Review: Seated Triceps Press

Exercise Rating
10/10

Mar 29, 2014 9:03 PM: It was my favorite tricep exercise. But, it can damage your elbow if you perform them incorrectly....and that is what happened to me....

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Review: Seated Triceps Press

Exercise Rating
8/10

Jan 20, 2014 9:15 AM: I prefer this laying down, more control and less chance of back / neck injuries.

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Review: Seated Triceps Press

Exercise Rating
9/10

Jan 3, 2014 5:57 PM: Honestly, I prefer to use the ez curl bar instead of a dumbbell. The results are noticeable.

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Tip: Seated Triceps Press

Exercise Rating
10/10

Oct 16, 2013 2:40 PM: The best excersise for the tricep. I've gotten excellent gains from it.

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Review: Seated Triceps Press

Exercise Rating
10/10

Jun 29, 2013 3:13 PM: Nice exercise!

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Review: Seated Triceps Press

Exercise Rating
10/10

Jun 29, 2013 3:13 PM: Nice exercise!

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Review: Seated Triceps Press

Exercise Rating
10/10

Jun 25, 2013 5:58 AM: One of my fav tri workout..love it!!

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