Seated Triceps Press
A beginner isolation strength exercise that works the triceps, using dumbbells.
Starting position
End position
How to Do Seated Triceps Press
- Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.
- Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Seated Triceps Press
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Seated Bent-Over One-Arm Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
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2
Lying Close-Grip Barbell Triceps Press To Chin
An intermediate isolation strength exercise that works the triceps, using an E-Z curl bar.
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3
Lying Triceps Press
An intermediate isolation strength exercise that works the triceps, using an E-Z curl bar.
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4
Reverse Triceps Bench Press
An intermediate compound strength exercise that works the triceps, using a barbell.
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5
Body Tricep Press
A beginner isolation strength exercise that works the triceps, needing no equipment.
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6
Cable Incline Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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7
Cable Lying Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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8
Cable Rope Overhead Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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9
Close-Grip Barbell Bench Press
A beginner compound strength exercise that works the triceps, using a barbell.
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10
Close-Grip EZ-Bar Press
A beginner compound strength exercise that works the triceps, using an E-Z curl bar.
Frequently Asked Questions
What muscles do seated triceps press work?
Seated Triceps Press primarily works the triceps.
What equipment do I need for seated triceps press?
Seated Triceps Press uses dumbbells.
Seated Triceps Press: is it suitable for beginners?
Yes. Seated Triceps Press is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of seated triceps press?
Seated Bent-Over One-Arm Dumbbell Triceps Extension, Lying Close-Grip Barbell Triceps Press To Chin, Lying Triceps Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my seated triceps press reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; seated triceps press can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Seated Triceps Press with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.