The Seated Tricep Press, also known as the Seated Overhead Tricep Extensions, is a strength exercise that targets the triceps muscles. It’s performed using a dumbbell or a barbell and is excellent for isolating the triceps, improving arm strength, and enhancing muscle mass. Here’s a guide on how to execute this exercise effectively:
How to do Overhead Tricep Extensions
Begin by sitting on a bench that provides back support to ensure proper posture throughout the exercise.
Use both hands to grip one end of a dumbbell, positioning your palms to face each other.
Lift the dumbbell over your head until your arms are fully extended. This will be your starting position.
Ensure your upper arms remain close to your head, aligning your biceps roughly with your temples, and maintain a near 90-degree angle to the floor.
By moving only your forearms, lower the dumbbell in a controlled arc behind your head until there is contact between your forearms and biceps. Pause briefly at the bottom of the movement.
Use your triceps to extend your arms and elevate the dumbbell back to the starting position, exhaling as you perform this movement.
Continue the exercise for the desired number of repetitions.
Tips for Effectiveness and Safety
- Elbow Position: Keep your elbows close to your head to ensure the focus remains on the triceps. Avoid letting your elbows flare out.
- Control the Weight: Move the weight in a controlled manner, especially when lowering it to prevent injury.
- Breath Control: Inhale as you lower the weight and exhale as you press it back up. Proper breathing helps maintain control and stability.
- Progress Gradually: As with any exercise, increase the weight gradually as your strength improves. Jumping to a significantly heavier weight too soon can lead to form breakdown and injury.
The Seated Tricep Press / Overhead Extension is a versatile exercise that can be incorporated into upper-body strength routines or tricep-focused workouts. By adjusting the weight and reps, you can tailor the exercise to meet your fitness goals, whether you’re aiming for strength, muscle mass, or endurance.
