Smart Workout Diary

Dumbbell Seated Tricep Press

The seated dumbbell triceps press is an overhead elbow-extension exercise performed while seated, typically holding one dumbbell with both hands. It primarily trains the triceps, especially through the long range of overhead extension, and supports upper-arm strength and muscle development.

Demonstration

Dumbbell Seated Tricep Press — demonstration 1
Dumbbell Seated Tricep Press — demonstration 2

Instructions

  1. Set up: Sit upright on a sturdy bench with both feet flat on the floor and hold one dumbbell vertically with both hands above your head.
  2. Brace: Keep your chest tall, ribs controlled, and upper arms close to your ears. Keep your elbows pointing generally forward rather than flaring wide.
  3. Lower: Inhale and bend only at the elbows to lower the dumbbell slowly behind your head as far as you can without discomfort or losing torso position.
  4. Press: Exhale and extend your elbows to raise the dumbbell overhead until your arms are straight but not forcefully locked. Keep your upper arms mostly still.
  5. Repeat: Pause briefly under control, then perform the planned repetitions without swinging the weight or arching your lower back.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a manageable load: Choose a dumbbell you can lower and raise smoothly; reduce the load if your elbows drift widely or your back arches.
  2. Control the tempo: Lower the dumbbell deliberately and avoid bouncing from the bottom position.
  3. Keep the neck relaxed: Do not force the dumbbell too low behind your head; use a comfortable range of motion.
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