Instructions for Seated Dumbbell Tricep Press

To perform a set of seated dumbbell tricep press:

  1. Starting Position

    Sit on an almost vertical incline bench with your arms straight overhead and holding a single dumbbell. The dumbbell should be in a vertical position with your palms supporting the top plates from below. Your trunk is supported on the bench in a neutral position.

  2. Eccentric (Lowering) Motion

    Without changing the angle of your arms relative to your body, bend your elbows to slowly lower the dumbbell behind your head. It is important to keep your arms far enough back to clear the edge of the bench for full range of motion.

  3. Bottom Position

    Pause at the bottom position for a 1 sec count while holidng the dumbbell securely and maintaining tension.

  4. Concentric (Upward) Motion

    Without changing the angle of your arms relative to your body, raise the dumbbell up until your arms are fully extended. Remember to breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of seated dumbbell tricep press repetitions before resting.

This completes one set of seated dumbbell tricep press.