Triceps Press - Seated Dumbbell
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Lats Strength Dumbbell Flat Bench Pull Gym
Purpose: This exercise works primarily the triceps.
Benefits: The exercise eliminates isolates the triceps.
Sit on a supine (flat) bench, feet about shoulder-width apart and back straight. Grasp a dumbbell with your hands together at one end. Instead of holding it tightly, let the dumbbell sit in the cup formed by your thumbs and fingers of both hands together. Push the dumbbell up so that it is over your head. Your elbows should be close to the sides of your head. This is your starting position. While holding the upper arms stationary, slowly lower the dumbbell behind your head, keeping your forearms parallel to each other. Inhale during this movement. Slowly press the dumbbell back up to the starting position. Exhale during this movement. Repeat for the recommended number of repetitions.
The triceps is a straight muscle with three heads. The long head straightens the elbow, adducts the shoulder (brings it from a side position to the body) and extends the shoulder (brings the arm from a front position down to the body). The lateral head (outer head) straightens the elbow. The medial head also straightens the elbow.
Step 1
Sit on a flat bench, holding a dumbbell at one end. Push the dumbbell up over your head, elbows straight.
Sit on a supine (flat) bench, feet about shoulder-width apart and back straight. Grasp a dumbbell with your hands together at one end. Instead of holding it tightly, let the dumbbell sit in the cup formed by your thumbs and fingers of both hands together. Push the dumbbell up so that it is over your head and your elbows are straight. Your elbows should be close to the sides of your head. This is your starting position.
Step 2
Slowly lower the dumbbell behind your head, upper arms stationary, forearms parallel to each other.
While holding the upper arms stationary, slowly lower the dumbbell behind your head, keeping your forearms parallel to each other. Inhale during this movement.
Step 3
Slowly press the dumbbell back up to the starting position.
Slowly press the dumbbell back up to the starting position. Exhale during this movement. Hold a dumbbell with your hands together at one end. Instead of holding it tightly, let the dumbbell sit in the cup formed by your thumbs and fingers of both hands together. Push the dumbbell up so that it is over your head and your elbows are straight. Your elbows should be close to the sides of your head.