Seated triceps press is a great exercise to increase the strength in your triceps muscles. With mainly targeting your triceps muscles it also has some slightly but good effects on your shoulder muscles and gives stability to them. So if you haven’t started doing it yet, consider to start doing it as soon as your triceps workout day is there.
For a beginning you are going to need a flat bench with back support. You will need the back support to avoid injury on you back and your spine. Anyways it can be done without the support too, but the risk to get injured is higher. Now sit down on the bench and put one dumbbell on your thighs. When you are ready to start the exercise, pick up the dumbbell with both of your hands and put it over your head, with your arms straight and fully extended, just like on picture 1. That will be your starting position.
Now with only moving your forearms, slowly start lowering the dumbbell behind your head. The important thing in this exercise is to keep your upper arms close to your head and your elbows in, don’t let them to flex. Continue lowering the dumbbell until your forearms touch with your biceps muscles, just like on picture 2. That will be your ending position.
Once you are at the ending position make a short pause, about one second then start lifting the dumbbell back to its starting position. Make this exercise for about 3 series, each time making around 12-15 reps. Make sure you don’t overweight the dumbbell because you don’t want any of your muscles to get hurt. Keep your torso straight always. If you don’t have a flat bench or a bench support, this exercise can be done while you are standing too, but not recommended for people with lower back problems.
To check out more exercises for your triceps muscles press here: Workout Routines