Arms
Seated Triceps Press
A foundational isolation movement for building triceps strength and overhead stability using a bench and dumbbell.
How to perform.
Follow the sequence — setup is half the lift.
Sit on a bench with back support and hold a single dumbbell with both hands using a diamond grip under the inner plate.
Lift the weight directly overhead until your arms are fully extended and your upper arms are beside your ears.
Lower the dumbbell slowly behind your head by bending only at the elbows while keeping your upper arms vertical.
Continue the descent until your forearms touch your biceps or you reach the limit of your comfortable range of motion.
Contract your triceps to press the weight back up to the starting position without locking your elbows aggressively.
Keep your back pressed firmly against the bench and your core engaged to prevent your lower back from arching during the lift.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring your elbows out excessively to the sides.
- Arching the lower back away from the bench support.
- Using momentum or swinging the weight instead of controlled reps.
- Shortening the range of motion by not lowering the weight far enough.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.