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Seated Triceps Press

Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Triceps. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Triceps

How to perform Seated Triceps Press

  1. Step 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. Step 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. Step 3. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  4. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the correct elbow position during the seated triceps press?

Keep your elbows tucked close to your head and pointing forward throughout the movement. Allowing the elbows to flare outward reduces tension on the triceps and increases shoulder strain.

Which specific muscles does the seated triceps press target?

This exercise primarily targets the triceps brachii, with a significant emphasis on the long head. The overhead position provides a deep stretch that is difficult to achieve with other movements.

What are the most common mistakes to avoid during this exercise?

Avoid arching your lower back or using momentum to swing the weight upward. Ensure the movement occurs only at the elbow joint while keeping the upper arms stationary.

How can beginners modify this movement if the dumbbell feels unstable?

Beginners can use a single light dumbbell held with both hands to improve control. Alternatively, performing the movement on a cable machine provides constant tension and a more predictable path.

How should I program the seated triceps press into my workout?

Perform 3 to 4 sets of 10 to 15 repetitions to prioritize hypertrophy and joint health. This exercise is best placed after heavy compound pressing movements as a targeted isolation finisher.

Sample sets & reps for Seated Triceps Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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