Seated Dumbbell Triceps Press

Setup

1. 01Sit on a bench, ideally with back support, holding one dumbbell.
2. 02Cup the top plate with both palms and press the dumbbell overhead.
3. 03Set the upper arms vertical beside the ears with the trunk braced.

Execution

1. 01Bend the elbows to lower the dumbbell behind the head with control.
2. 02Descend until the forearms touch the biceps and the triceps are fully stretched.
3. 03Extend the elbows to press the dumbbell back to lockout overhead.
4. 04Keep the upper arms vertical the whole time.

Checkpoints

• -Elbows point forward and up, not flared wide.
• -Ribs stay down; the lower back does not arch at lockout.
• -Full range: deep stretch at the bottom, complete lockout at the top.
• -Dumbbell stays balanced and centered between both hands.

Common mistakes

• -Flaring the elbows outward as the set gets hard.
• -Arching the lower back to press the weight up.
• -Cutting the bottom stretch short with too heavy a dumbbell.
• -Letting the head push forward into the arms.