Should I use a bench with a backrest or no backrest?

A high-back bench is recommended for beginners as it provides stability and prevents the lower back from over-arching during heavy lifts.

How do I prevent elbow pain during this exercise?

Ensure you are warming up thoroughly and avoid locking your elbows out with a snap at the top. Keep the movement smooth and tuck your elbows in slightly.

Can I perform this exercise with a barbell instead of a dumbbell?

Yes, you can use an EZ-bar or a straight bar, but a dumbbell often allows for a more natural wrist position and better range of motion for many lifters.

How to Perform the Seated Triceps Press Correctly

Master the seated triceps press with our expert guide. Learn the proper form, avoid common mistakes, and build stronger arms with this isolation move.

How to Perform

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

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

Primary movers

Triceps

Stabilizers

Anterior Deltoids
Forearms
Core

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Triceps · Arms