Seated Tricep Press
The Seated Tricep Press is an overhead isolation exercise designed to target the long head of the triceps. By performing this movement while seated, you minimize body momentum and isolate the back of the arms for maximum strength and muscle development.
Iridium selects this overhead variation to target the triceps long head, specifically when sub-muscle fatigue tracking indicates your lateral and medial heads have already seen significant volume from flat or decline pressing.
Form Cues
- Sit firmly against the back support with your feet flat on the floor
- Keep your elbows pointing forward and close to your head throughout the rep
- Lower the weight slowly behind your head until you feel a deep stretch
- Press the weight vertically toward the ceiling to full extension
- Brace your core to keep your ribs down and spine neutral
- Don't let your elbows flare out wide to the sides
- Don't arch your lower back excessively to move the weight
- Don't use momentum or bob your head to lift the dumbbell
- Don't cut the range of motion short at the bottom of the movement
Common Mistakes
- Flaring elbows outward
- Excessive lower back arching
- Incomplete range of motion
- Rushing the eccentric phase
- Hitting the back of the neck
Muscles Worked
This exercise primarily targets the long head of the triceps brachii, which is maximally stretched and activated when the arm is in an overhead position. It also engages the lateral and medial heads to assist with elbow extension, providing comprehensive development for the back of the upper arm.
Primary
Secondary
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