Seated triceps press

• The seated triceps press is a great way to build up your arms and target the triceps specifically.
• It is an effective exercise for strengthening and developing the long head of the triceps.
• It allows you to use a relatively heavy weight for high reps, making it an excellent choice for muscle growth.
• Having a spotter is recommended when using heavier weights.
• Incorporating this move into your routine is a great way to add variety and really work those triceps.
• Performing this move seated eliminates any balance challenge and allows you to focus on the 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.

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 (pron

1. Ensure that you have proper back support by sitting on a bench with back support.
2. When grasping the dumbbell overhead, have someone hand it to you if it is very heavy to avoid straining your back.
3. Keep your upper arms close to your head and perpendicular to the floor throughout the exercise.
4. Lower the resistance in a controlled and semi-circular motion behind your head until your forearms touch your biceps.
5. Avoid letting your upper arms move during the exercise, as only your forearms should be in motion.
6. Use your triceps to raise the dumbbell back to the starting position.
7. Breathe in as you lower the resistance and breathe out as you raise it.
8. Repeat the exercise for the recommended amount of repetitions.
9. If performing the exercise standing, be cautious of the strain it may put on your back, especially with heavy dumbbells.
10. Consider using variations of this exercise, such as using an EZ or straight bar with a pronated grip or utilizing a triceps blaster or low pulley cable for variety.
11. Choose a weight that allows you to perform moderate to high reps, typically 8-12 reps per set.
12. If using a heavy weight, have someone assist you in getting the weight into the correct position.
13. Incorporate the seated