Want to develop “guns” for your arms? Then seated Tricep press is the perfect workout for you. Most essentially, strong Tricep can help in propelling and pulling movement utilizing your arms. However, do you know that most workout lovers give little concentration to Tricep muscle? In fact, seated Tricep press is an afterthought exercise done after another routine workout to most people. The Tricep are among the most essential muscles in your body. If you have weak Tricep, then your chest, lats and shoulders can’t train or function perfectly. As a result, the weak ones will end up performing much of the work supposed to be exemplified by these parts of your body.

Underdeveloped Tricep can also halt workout progress. And hey! Utilize priority principle in all your workouts. I mean work the body parts that require utmost concentration first then move on to the others. That way, you will have the strength wanted to train other body muscles. Furthermore, prevent falling into this trap of performing the opposite. 

How to do it

Step 1

Start by sitting on the machine’s short bench and position your feet on the floor. Lean straight on the back support.

Step 2

Grasp a dumbbell with your two hands overhead and maintain your palms centralizing inwards. If you find some difficulties grasping it, ask someone to pull it down for you. Let the resistance relax on your palms and make sure the thumbs are around it.

Step 3

Expand your arms as you put the dumbbell overhead.

Step 4

Maintain your upper arms near your head and at 90 degrees targeting the floor.

Step 5

Then pull the resistance behind your head in a semi-circular movement. Continue lowering it until the arm hits your biceps. The upper arm should keep a stationary placement. Make sure that only your forearms move.

Step 6

Grasp on for a while, say, a few seconds.

Step 7

Breath in as you execute the above steps.

Step 8

Let the Tricep stretch. Lift the dumbbell as you exhale and return to the beginning point.

Step 9

Repeat this process for the prescribed number of times.

3 Alternatives to Seated Tricep Press

There are many other options to seated Tricep press you can exemplify and get the same results. The benefit of trying them all is because we all have varying preferences when it comes to exercises. Besides, probably the gyms in your local area don’t have a seated Tricep press machine but has other facilities that can give you with the same result. To prevent missing this important activity, go for the accessible alternative as portrayed below.

Cable Rope Overhead Tricep Extension

1. Step 1

Utilizing a pulley machine, connect a rope on its bottom.

2. Step 2

Grasp the rope with your hands. With both your hands above your head and the palms parallel centralizing each other, stretch your arms.  Place your elbow near your head. The arms should be 90 degrees to the floor and the knuckles centralizing on the ceiling. This is your starting point.

3. Step 3

As your upper arm stays stationary, lower the rope. Inhale, while exemplifying the movement and stop when the Tricep become completely stretched.

4. Step 4

Then exhale, bend your Tricep and return to your starting point.

5. Step 5

Repeat the process for the number of times prescribed.

Incline Barbell Tricep Extension

1. Step 1

Grasp a barbell with palms down or overhead grip less than shoulder-width closer.

2. Step 2

Place an angle of between 45-75 degrees on a bench and lie back.

3. Step 3

Pull the bar overhead and your arms keep stretched in line with the torso. Mark it as your starting point.

4. Step 4

In a semi-circular motion, lower the bar until your forearms touch your biceps. Inhale as you exemplify the movement. Also, let your arms keep stationary and near your head. The forearms should be the only ones making a move.

5. Step 5

Exhale as you go back to the beginning point and as your Tricep contracts. Grasp it for say, a second or two.

6. Step 6

Repeat the process for a few more times as prescribed by your instructor.

Standing Dumbbell Tricep Extension

1. Step 1

Grasp a dumbbell with your two hands and stand up. Put your feet at a distance of a shoulder-width apart. Hold the dumbbell with your hands. Raise it above your head until you completely stretch your arms.

2. Step 2

Put the resistance in your actual palms, and your thumbs should be around it. Let your palms focus the ceiling. Consider it your beginning point.

3. Step 3

Now bring down the resistance in a semi-circular motion as you position your upper arms near your head and your elbows 90 degrees to the floor. Do it until your arms hit the biceps. However, the upper arm should remain motionless. Only the forearms should make the movements. Breath in as you exemplify these steps.

4. Step 4

Utilize the Tricep to put up the dumbbell as you return to the beginning point. Exhale as you perform this step.

5. Step 5

Repeat this process for the number of times prescribed.

Tips for Training Your Triceps

There are rules, tactics and techniques connected to every exercise and seated Tricep press is no exception. In fact, same applies to all Tricep alternative workout. Therefore as you workout at the gyms consider utilizing them for better results.

Plan your Workout before Going to the Gym

Most workout darlings go with a list of exercises to exemplify at the gym each day or every time they have it on their schedule.  But do they care about the priority of these exercises? Unfortunately no! In fact, most do them interchangeably. For example, if the last time you began with squatting, then this time you decide to begin with press ups.

Maybe you have reaped a few advantages from this arrangement but do you know you can get perfect results if you knew how to prioritize? For example, if you would start by training your Tricep and biceps, then your arms would utilize more energy to help work out the chest, lats and the shoulders. Moreover, if your second priority would be your leg muscles such as glutes, hamstrings, and quads as well as the knees and ankles, then you would have fun in all other exercises.

Now you know why you feel tired after a few exercises while some other people spend many hours in the gym and look energized after that. Don’t you? Placing your priorities right is the secret.

Train with Absolute Intensity

You don’t want to pay the gym several visits and remain the way you began or with minimal results, do you? The secret is in intensity. Muscles particularly the Tricep don’t comprehend the language of casual or light training. Moreover, they only respond to energy. Include heavy lifting in your workout. Light exercise will leave you with tiny arms you’ll not be confident to show.

Techniques for High-Intensity Training

It takes a lot of energy to build muscles, and you can definitely be sure this is the last priority of your body. Therefore, the first opposition to your bodybuilding.. Don’t load it with hefty weight from the start. Start with minimal load and increase with time until it can stand extremely strenuous exercise. As a result, every time you enhance the pressure, your body will adjust to ensure that it manages more weight the next time.

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Some people think that they can walk in the gym, pick some weight and have their body work out the calm. That’s entirely NOT TRUE!

The painful truth is that you have to force your body to get the wanted results through heavy lifting. That’s the only choice. Next time you see a person with well-built biceps and Tricep (arm guns) know he has worked on them big time!

How to Know Whether you are Utilizing the Right Intensity

There are high options that your body will withstand more weight any time you walk into the gym. But too much of everything can be poisonous. So the question is, how much is too much intensity? Different people have different levels of intensity. Actually, only you can know the amount of intensity to consider too much. In conjunction, you will definitely feel that such energy is the maximum you can carry. Then work with it until you assemble the results. If you don’t get the desired effect after some time, then the energy is still not enough.

Seated Tricep Press down Machine

Working your Tricep without connecting the biceps may lead to injury as a result of muscle imbalance. Moreover, your arms can’t get to the energy level needed to assist in other workouts. Building those big arms demands that you train both the biceps and the Tricep. But again it relies on your capacity and goals. Seated Tricep press down machine also known as dips, assists to consolidate your Tricep muscles as well as the chest and shoulder muscles.

Unlike the seated Tricep press, dips are finished away from a bench. They are not difficult to execute as portrayed below.

Step 1

Sit in an upright state on the bench and place your hands on the machine bars. Your fingers should focus on your buttocks.

Step 2

Bend slightly forward such that your elbows are over your back and the knees are slightly bent.

Step 3

Place your legs near the bench or far away if you want to enhance intensity.

Step 4

When your arms are exactly 90 degrees to the floor, press those of the machine down. All this time your trunk should actually be bent forward and chest up.

Step 5

Bend your elbows back as you return to the beginning placement and repeat the process.

Standing Tricep press down machine

There are two kinds of Tricep press down machine; the standing and the seated. Let’s now look at the standing kind.

Step 1

Stay behind a cable machine that has a rope connected to it.

Step 2

Grasp the rope with an overhand grip. Allow your elbows stay to your body’s sides.

Step 3

Reduce the rope or bar down by stretching and bending your elbows. You should decrease it to your hip level.

Step 4

Slowly release the rope as you return to the beginning point.

Step 5

Repeat the process.

Pros and Cons of Seated Tricep Press

If you want to develop larger upper arms notably known as “building guns,” you need to train both your Tricep and biceps. But most people actually ask, “What are the cons and pros of isolation training of the upper arm muscles?” Let’s find out.

Pros of Seated Tricep Press

In seated Tricep press, less energy is lost on the stabilizers because some of the work of these muscles is completed as you sit. In conjunction, there is more neural energy for elbow flexors. Moreover, the arms can raise more weight when you’re seated than when standing. As a result, the exercise can bring better-wanted result and building of large arms becomes easier than with some of the alternative.

Limitations of arm Development

For you to have those large arms you want; your whole body demands to get developed. Training the biceps and Tricep won’t assist, and the options are that your whole work will be in vain. Ever seen a person with a 30-inch arm, still has thin legs and a small back. Definitely no! Why? Because, for you to develop large arms, all other muscles of your body have to be greatly trained.

Decreased Radiation Effects

Squatting and other muscle training can enhance your arm size due to the radiation effect. On the same note, specialists will advise that you train the non-injured leg to enhance the fractured one. Why? Because of the hormonal and neural changes. The more intense the exercise, the more the radiation effect. They assist build the less worked areas such as the arms. On the contrary, the muscle mass of the biceps and the tricep is far less and cannot have the same radiation impact to other parts as squats have on the arms.

Take Away

Seated Tricep press is an important part of your workout. Do not ignore it! However, for perfect results ensure that you integrate other exercises. As seen above, if you want to produce your wanted results begin your workout with Tricep before transporting on to other exercises. If for some reasons you feel inconvenient with seated Tricep press, pick an alternative rather than boycotting this important workout.

Seated Dumbbell Tricep Extension Overview

The seated dumbbell tricep extension is a variation of the dumbbell tricep extension and an exercise used to set apart the muscles of the triceps.

Overhead extension exercises are especially useful in concentrating the long head of the triceps muscle. Having a larger and more dense long head will give you an overall image of a larger tricep.

Isolation exercises for the triceps are especially useful for those looking to achieve aesthetics. They can also be useful for those looking to enhance their strength on other pressing motions.

Seated Dumbbell Tricep Extension Instructions

1. Select the wanted weight from the rack and position an adjustable bench at 90 degrees.

3. To get into placement, sit in an upright placement and lift the dumbbell to the top of your shoulder. Take a deep breath, overlap your hands around the dumbbell, then press it into placement overhead.

4. Keep an overlapping grip and slowly lower the dumbbell behind your head by not sealing your elbows.

6. Once your forearms reach parallel or just below, move the dumbbell back to the beginning point by expanding the elbows and widening the triceps.

8. Repeat for the wanted number of repetitions.

Seated Dumbbell Tricep Extension Tips

1. Don’t overextend through the lumbar spine, maintain your ribcage down by keeping tension through the abs and glutes.

2. Utilizing a slow eccentric (lowering portion) of the exercise can assist to enhance tension and mind muscle connection.

3. Maintain the head in a fairly neutral placement, don’t permit the neck to just forward as this may place excessive pressure on the cervical spine.

Seated Tricep Press Machine

Follow machine instructions for set up and select wanted weight. Sit so that feet are flat on the floor, back is assisted by the back pad and you can get handles conveniently with elbows bent. Maintain knees above ankles, back straight, abs connected, and your palms facing each other.


Breath out: Keeping the rest of your body still, extend at the elbows to straighten your arms.

Breath in: Gently return to the beginning placement by bending at the elbows again to finish one rep.

Special Instructions

Maintain upper arms greatly still, as if glued to the sides of your body or the back pad behind you. The only movement should happen at the elbow as it bends and straightens

What Are the Advantages of the Tricep Extension Exercise?

There are a variety of tricep extension exercises, such as standing or lying triceps extensions, that efficiently work this muscle. The tricep is the muscle on the posterior of your upper arm and is a strong extensor for the elbow joint.

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Tricep extensions assist to consolidate the muscles of the triceps brachii. There are a variety of ways to exemplify them, such as standing or lying triceps extensions.

Tricep extensions are a good  exercise to build and shape the upper posterior arm muscles. There are different varieties to try. Whenever you utilize your arms, your triceps come into action. Building strong arms, including the triceps, can assist you become stronger and more functional in your everyday tasks.

Seated Tricep Press Muscles Worked

The triceps brachii muscle is actually a muscle in the rear of your upper arm. It contains of three heads — the long head, lateral head and medial head. The three heads of the tricep enter into the elbow. The long head originates from the scapula, stretching across the shoulder and elbow joints. The lateral head comes from the back of the humerus and stretches across the elbow joint.

During tricep extensions the tricep contracts, extend the elbow joint against the resistance of the weight and gravity. While the term “triceps extension” frequently refers to a specific arm exercise, also notable  as the overhead triceps extension, it can also be utilized to describe the major motion of the triceps muscle.

The overhead triceps extension exercise is a set apart exercise, meaning it concentrates on the tricep muscle alone. A set apart  exercise is complementary to a compound exercise, such as the bench press, which works the chest, core and triceps in conjunction. Set apart exercises are utilized to concentrate smaller, specific muscles for strengthening or for aesthetic reasons.

Varieties of Tricep Extensions

There are a few varieties of exercises that connect elbow extension to work the triceps brachii muscle that you can try.

1. Standing or seated overhead triceps extensions with one or two dumbbells

2. Lying triceps extensions with dumbbells or a barbell

3. Suspension trainer triceps extensions

4. Seated triceps extension machine

These exercises could also be exemplified with resistance bands or cable machines, or as unilateral exercises, working one arm at a time.

Seated Dumbbell Lateral Raise

Seated Dumbbell Lateral Raise Instructions

1. Grasp a pair of dumbbells and sit up straight with your feet around shoulder width apart on the edge of a flat bench.

2. Grasp the dumbbells down at your sides with your palms centralizing in. Grasp the dumbbells out at around 4 inches from your body. This is the beginning placement for the exercise.

3. Maintaining your body still, eyes  centralizing forward, with a slight bend in you arms, gently lift the dumbbells up to around shoulder height.

5. Pause, and then gently lower the dumbbells back to the beginning position.

7. Repeat for wanted reps.

Exercise Tips:

1. It’s very essential that your hands do not go higher than your elbows. To avoid this from happening, as you lift the dumbbells up, tilt them forward as if you were pouring a jug of water.

3. Always perform this exercise gently.  It’s an isolation exercise and the concentration should be on working the muscle appropriately- not moving as much weight as you can.

4. Don’t place your arms up too high – up to shoulder height is far enough.

Seated dumbbell lateral raise

Exercise details

1. Target muscle: Lateral Deltoid

  2 Synergists: Anterior Deltoid, Serratus Anterior, Supraspinatus, Middle and Lower Trapezius

 3. Mechanics: Isolation

 4. Force: Pull

Starting placement

1. Grasping a dumbbell in each hand, sit on the end of a bench or on a chair.

2. Maintaining your back straight, lean forward a little.

3. Let the dumbbells hang down by your sides, with your elbows slightly bent.

5. Externally rotate your shoulders a little so that your palms centralize a little forward instead of your thighs.


1. Maintaining your elbows slightly bent, breath out as you lift the dumbbells out to the sides until your elbows are shoulder height or slightly higher.

2. Grasp for a count of two.

3. Breath out as you lower the dumbbells to the beginning placement.

4. Repeat.

Comments and tips

1. Maintain your back straight, your shoulders back, and your elbows slightly bent. Most people bend their elbows way too much.

2. Ensure that your upper arms rise directly upward and descent straightly downward.

3. Most instructors prescribe that you internally rotate your shoulders so that your elbows are higher than your wrists and it looks like you are pouring a jug of water when you lift your arm. This better concentrates your lateral deltoid. However, it also enhances the risk of shoulder impingement! You can lower the risk of shoulder impingement and still better concentrate your lateral deltoid by externally rotating your shoulders and leaning forward a little.

The dumbbell lateral lift can of course also be exemplified while standing. The difference is that the seated dumbbell lateral raise minimizes your capacity to cheat.

Seated Tricep Dips

Although not an ideal exercise for those with shoulder or wrist complications, the seated dip is an efficient bodyweight exercise that directly concentrates the triceps, or the muscles targeted at the arm that resides between your shoulder and elbow.

It’s particularly easy for beginners to execute this exercise wrongly, so be sure you comprehend how to do it appropriately before adding it to your workout routine. Great form is important not only because it makes the exercise more efficient, but because it will assist you to prevent injury, too.

For proper form when exemplifying a seated triceps dip, follow these steps.

How to Perform a Seated Triceps Dip-

1. Start seated on the edge of a sturdy bench, chair or gym box with your hands positioned next to your hips. Your fingers should concentrate forward and latch over the edge of the surface so that your palm is planted strongly.

Move forward with your feet for  your hips to  get off of the bench. Your knees should form 90-degree angles and your thighs must  be parallel to the floor. Ensure to keep your shoulders back and down. Prevent shrugging them up towards your ears.

3. Maintain your core connected as you slowly lower yourself towards the floor by bending your elbows. Maintain in mind that the movement should not come from your hips, only your arms. Focus on keeping your hips still and prevent dropping them towards the floor. (You should feel most of the tension in your triceps.) Also concentrate on maintaining your elbows in so they shoot straight back. Prevent letting them flare out. 

4. Gently push yourself back up to the beginning position, squeezing your tricep muscles at the top of the movement.

5. Repeat the motion for as many reps as you can without compromising your form. (Just like with any other exercise, five  dips are much perfect and way more efficient than 10 performed poorly.)

How to Do Chair Dips

What is a chair dip?

Looking to stay fit without a gym membership or any cost equipment? Bodyweight exercises, like chair dips, are simple, efficient, and easy to include into your routine.

Chair dips focus on the muscles on the back of the upper arms. While the biceps on the front get a lot of concentration, you’ll want to focus on the entire arm for the best strength and overall tone.

Best of all? Any person can perform chair dips safely at home. You can also up the challenge by trying separate modifications.

Maintain reading to learn how to perform a chair dip, what muscles this exercise works, and other exercises you can do perform these same muscles.

What muscles does a chair dip work?

Chair dips are also known as tricep dips because they work the tricep muscles on the back of the upper arms. In fact, some experts unveils that chair dips are the most efficient workout for this muscle.

The triceps are essential in everyday movement that contains extending the elbow and forearm. You utilize them when lifting things like grocery bags or when reaching for items overhead. This muscle also plays an essential role in stabilizing the shoulder joint.

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Chair dips also work the:

1. Pectoralis major. This is the primary muscle on the upper chest and is often regarded to simply as the “pecs.”

2. Trapezius. This triangular muscle moves from the neck to the shoulder to the middle back.

3.  Serratus anterior. This muscle is actually on the surface of the upper eight or nine ribs.

To try this exercise at home, you need to first find a sturdy chair or bench. A staircase or other stable lifted surface may also work in a pinch.

1. Sit on your chair or bench with your arms at your side and your feet flat on the floor, hip distance apart.

2. Place your hands so that your palms are down beside your hips. Your fingers should hold the front of the chair seat.

3. Transfer your torso forward off the chair with your arms expanded. Your buttocks should move over the floor and your knees should be slightly bent. Your heels should hit the floor a few inches in front of your knees.

4. Inhale as you gently lower your body, hinging at the elbows until each forms a 90-degree angle.

5. Exhale as you push up to your beginning placement with your arms fully expanded.

Finish the exercise 10 to 15 times for your first set. Then finish another set. You may work your way up to performing more repetitions or sets of this exercise as you build strength.

Tips for proper form

1. Ensure to keep your elbows straight behind you versus splaying them outward.

2. Resist shrugging your shoulders — maintain them neutral with your neck rested.

3. Enhance the difficulty of this exercise by straightening your legs and positioning only your heels on the floor instead of the whole foot.


For beginners

If you’re a beginner, Ensure you try this exercise in a chair that has arms. The difference is that your hands relax on the chair arms instead of the seat of the chair. This way, you won’t need quite as much range of movement to work the triceps.

More advanced exercisers may want to take the bench or chair out of the equation completely. Tricep dips can be exemplified on parallel bars at your gym or even on a playground.

You grasp your entire body weight up with your arms expanded and feet hovering over the floor, ankles crossed. Lower your body until your elbows reach a 90-degree angle before returning to your beginning position.

Bench dip

Better yet, consider utilizing two benches to do what’s called a bench dip. Start by balancing your body on two benches with your feet on one and your hands on the other. Your buttocks should sink in the space between them.

Lower your body with your arms until your elbows reach a 90-degree angle. Push up to your beginning placement.

If you’re pregnant, try performing tricep dips on the floor. Begin by sitting on the floor with your knees bent and your feet flat on the ground. Move your hands to meet the floor behind you — fingertips pointing in toward your body — with your elbows targeting directly backward.

Push with your arms until your buttocks is off the floor. Then gently lower all while maintaining your buttocks just off the ground.

Who shouldn’t perform chair dips?

Chair dips are safe for most people because they reflect everyday movement of these muscles. Speak with your doctor if you’ve had a previous shoulder injury, as this movement may place pressure on the anterior shoulder.

People who don’t have flexibility in their shoulders may also want to be mindful with this exercise.

Not sure if you have great shoulder flexibility? Try standing in front of a mirror with your arms at your sides. Lift your right arm over your head and bend the elbow to position your hand on your upper back — the right shoulder blade.

Move your left hand up your back toward your right shoulder blade. If your hands are more than a hand’s distance apart, you may actually not have optimal flexibility.

Other exercises for working these muscles

Chair dips and their modifications aren’t the only exercises that concentrate the upper arms. There are other moves you can try at home with little or no equipment important.

Triangle pushup

Start in a plank placement with your hands beneath you, your thumbs and index fingers forming a loose triangle. Breath in as you lower your body, moving your elbows out at about a 45-degree angle. Breath out to your beginning placement. Perform 10 to 15 repetitions.

Dumbbell tricep kickbacks

Stand in a lunge placement with your right foot forward and your spine neutral but nearly parallel to the floor. Grasp a dumbbell in your left hand — your arm should be alongside your body.

Breath in as you gently bend your arm at the elbow while maintaining your upper arm stationary. Breath out as you push back to your beginning placement . Perform 10 to 15 repetitions and then repeat on the other side.

Begin with lighter weight and work your way up to performing more to prevent injury. You may even consider purchasing an adjustable dumbbell that permits you to change the weight simply as you progress.

Overhead triceps extension

Stand with your feet hip distance apart. Grasp a dumbbell with both hands gripping the upper part of the weight from underneath. Put the weight up over and slightly behind your head.

With a slight arch in your back and your knees bent, slowly lower the weight as you breath in. Stop when you reach a 90-degree angle with your elbow. Then breath out as you return to your beginning placement. Perform 10 to 15 repetitions.


Don’t be discouraged if chair dips feel quiet hard at first. Steadiness is key.

Experts prescribes performing at least two sessions of moves like chair dips and other strength training each week. Otherwise, work to maintain the rest of your body strong by getting in 150 minutes of moderate or 75 minutes of vigorous cardiovascular activity.

Read more about finding the correct balance between cardiovascular exercise and strength training here.

Wide Grip Standing Barbell Curl Instructions

1. The wide grip barbell curl is a great exercise for training the inner part of the biceps. Hold a barbell with your hands at a wider than shoulder width, utilizing an underhand grip (palms facing up).

2. Your feet should be strongly on the floor, about should width apart. If you prefer, you can position one foot back. This is the beginning position.

3. Maintain your body fixed (do not swing!), slowly curl the weight up as far as possible.

4. Squeeze the biceps, and then gently lower the weight back to the beginning placement.

5. Repeat for desired reps.

Barbell Curl Tips:

1. Do not swing the weight up by arching your back. This is cheating! Your body must remain fixed throughout the motion.

2. Maintain your elbows in at the side and do not permit them to come forward when curling the weight up. Concentrate on maintaining all movement in your forearms.

Lying Tricep Press


Lie on a flat bench with either an e-z bar or a straigh or focused bar stationed on the floor at the back of  your head and your feet on the floor. Grasp the bar behind you, utilizing a medium overhand (pronated) grip, and lift the bar in front of you at arms length. Tip: The arms should actually be perpendicular to the torso and the floor. The elbows must be tucked in. This is the beginning placement. As you inhale,  gently lower the weight until the bar lightly touches your forehead while maintaining the upper arms and elbows stationary. At that point, utilize the triceps to put the weight back up to the beginning placement as you exhale. Repeat for the suggested amount of repetitions.


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