Seated Triceps Press

Seated Triceps Press is a strength - elbow extension emphasizing the long head exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
Exercise type: Strength - elbow extension emphasizing the long head

Exercise technique

Bench
Sit on a back-supported seat.
Set up the weight
Bring the dumbbell safely overhead with both hands; use assistance if needed.
Grip
Support the upper dumbbell head in your palms and wrap your thumbs securely around the handle.
Arms
Keep your upper arms comfortably close to the sides of your head.
Lower
Bend your elbows to bring the dumbbell behind your head under control.
Extend
Keep your upper arms fixed and straighten your elbows.
Finish
Bring the weight safely to your shoulder or thigh before placing it on the floor.

Key technique points

Support your lower back against the pad.
Do not force your elbows together.
Continually monitor your dumbbell grip.
Choose lowering depth according to shoulder comfort.
Do not bend your neck forward.
Exhale as you extend.

Common mistakes

Swinging the upper arms

Do not turn elbow work into a shoulder pullover.

Arching the lower back

Do not achieve the overhead position through a lower-back arch.

Dumbbell touching the neck

Do not press the load against your neck at the bottom.

Elbows flaring excessively

Do not let shoulder and elbow alignment drift sideways without control.

Loosening the grip

Do not carry the dumbbell behind your head on your fingertips.

Setting up a heavy load alone

Do not move overhead without a safe start and finish.

Frequently asked questions