Seated Tricep Press

Definition

The seated tricep press (also called seated overhead tricep extension) is an isolation exercise performed on a bench or machine, pressing a dumbbell or barbell overhead to extend the elbows against resistance. By positioning the arms overhead, the long head of the triceps is placed under maximum stretch, making this variation more effective for overall tricep development than pushdowns or kickbacks. For HYROX^® athletes, strong triceps support the lockout phase of sled push, wall balls, and any pressing movement performed under fatigue.

Technique & Form

1. Sit upright on a bench with back support. Grip a dumbbell with both hands, cupping the top end with palms facing upward. Press it overhead to full arm extension.
2. Keep your upper arms close to your ears and elbows pointing forward. Brace your core to prevent arching your lower back.
3. Lower the dumbbell behind your head by bending at the elbows until your forearms reach approximately 90 degrees or slightly below. You should feel a deep stretch in the triceps.
4. Press the dumbbell back to full extension by straightening your elbows. Squeeze the triceps at the top for one second.
5. Maintain a controlled tempo throughout: 2-second lower, 1-second pause, 1-second press.

Muscles Worked

• Primary: Triceps brachii (long head emphasis)
• Secondary: Triceps lateral and medial heads, anconeus
• Stabilizers: Anterior deltoids, core musculature, serratus anterior

Common Mistakes

• Flaring elbows: Letting the elbows drift outward shifts load to the shoulders and reduces tricep activation. Keep elbows pointing forward throughout.
• Arching the lower back: Excessive lumbar extension under overhead load is dangerous. Use a bench with back support and brace your core.
• Using momentum: Bouncing out of the bottom position reduces time under tension. Control the eccentric and pause briefly at the stretch position.

Benefits

• Develops the long head of the triceps for complete arm development
• Builds lockout strength for pressing movements under fatigue
• Overhead position stretches the triceps for greater muscle activation
• Seated position reduces energy expenditure compared to standing variations

HYROX^® Context

Tricep endurance contributes to multiple HYROX^® stations. During the Sled Push, athletes must maintain locked arms to transfer force efficiently - fatigued triceps lead to bent elbows and wasted energy. Wall Balls require sustained overhead pressing, and the SkiErg demands tricep endurance for the pull-down phase. While the seated tricep press is not a primary HYROX^® exercise, it serves as useful accessory work at 3 sets of 10-15 reps during the strength phase.

Variations & Alternatives

• Tricep Pushdown - cable-based isolation with less shoulder demand
• Tricep Extension Machine - guided machine path for consistent isolation
• Weighted Pull Up - compound pulling for overall upper body strength

FAQ

What weight should I use for seated tricep press? Start with a dumbbell that allows 12-15 controlled reps. For most intermediate athletes, this is 12-20 kg. The overhead position makes the exercise harder than it appears, so start conservative.

Is the seated tricep press necessary for HYROX^®? It is useful but not essential. Prioritize compound pressing movements first. Add seated tricep press if your lockout strength is a limiter or as accessory work during the off-season.

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