Seated Triceps Press
- Primary musclesTriceps
- EquipmentDumbbell
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Seated Triceps Press".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsSit on a bench with back support and hold one dumbbell overhead with both hands cupped under the inner plate. Ask someone to hand you heavier weights.
Keep your upper arms close to your head with your elbows pointing forward.
Inhale and lower the dumbbell in an arc behind your head by bending only at the elbows, until you feel a full stretch in the triceps.
Exhale and straighten your arms to return the dumbbell overhead, driving with the triceps.
Repeat for the planned reps while your shoulders stay still.
If your elbows flare out, the weight is probably too heavy. Reduce it to keep them narrow.
Standing places more demand on your back. An EZ-bar or straight bar with a close grip works too.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.