Tricep presses with dumbbells

Dumbbell Tricep Press primarily targets the tricep muscles (musculus triceps brachii). Additionally, it strengthens the anconeus muscle (musculus anconaeus). The supporting muscles include various muscles in the hand extensor (musculus extensor carpi) and the little finger extensor (musculus extensor digiti minimi). Moreover, it also stimulates the common finger extensor (musculus extensor digitorum).

Triceps press with dumbbells on both arms

Additionally, you can perform the two-arm dumbbell tricep press, either sitting or standing. In both variations, crucial information about body position and execution can be found in the following section.

Body Position

In both exercise variations, keep your feet firmly on the ground for a stable base. Opt for a hip-width stance in this variation. Maintain an upright upper body with a slight arch in the lower back. Keep your gaze forward and engage your muscles.

Execution

Start with the dumbbell in your hands while standing upright. Hold it with almost fully extended arms above your head. Inhale as you lower your forearms backward until the dumbbell is behind your head. Exhale and press the dumbbell back up with both arms.

Two-Arm Dumbbell Tricep Press Standing

For the standing variation, maintain the same principles described above.

Two-Arm Dumbbell Tricep Press Sitting

In the seated variation, lean against a weight bench set at an approximate 90-degree angle. Hold the dumbbell with both hands directly behind your head.

Note

The length of the weight bench can vary. It can either be short enough for you to hold the dumbbell directly behind your head, or you can extend the dumbbell behind the bench, positioning your back and head close to the padding.

To begin the exercise, extend your forearms upward. During this upward movement, exhale and stop only when your arms are almost fully extended. Return to the starting position by bending your forearms while inhaling.

One-armed triceps press with dumbbells

Firstly, you can perform the single-arm dumbbell tricep press overhead. This can be done both standing and sitting. For both variations of this upper arm exercise, you'll find important information in the following section.

Body Position

Depending on the variation, you can either sit on a weight bench/chair or adopt a hip-width stance, ensuring the necessary stability for careful execution. Keep your upper body upright, engage your abdominal muscles, and, to protect your spine, maintain a slight arch in your lower back. Hold the dumbbell in one hand behind your head, with your upper arm upright next to your head.

Execution

In the standing variation, initiate the movement by extending your forearm upward. Keep the upper arm in a fixed position. Exhale as you press the dumbbell overhead. Return the forearm to the starting position, with the dumbbell directly behind your head.

Single-Arm Standing Dumbbell Tricep Press Behind the Head

Begin the seated dumbbell tricep press by extending the dumbbell upward. This movement is exclusively performed with your forearm, while the upper arm remains in the same position. Exhale during this movement. When the arm is almost fully extended, pause the motion. Inhale and return the forearm to the starting position.

Common Dumbbell Triceps Press Mistakes

The body position and execution of the dumbbell tricep press are easily explained. Nevertheless, errors are often observed in this exercise. Here, you'll find common mistakes and tips for executing the exercise correctly.

✅ Fully Extended Arms: Avoid fully extending your arms during the dumbbell tricep press. Maintaining a slight bend helps protect your joints.

✅ Movement of Upper Arms: Keep your upper arms rigidly by your sides during the dumbbell tricep press. Only move your forearms.

✅ Swinging from the Body: Avoid generating momentum from your body during the dumbbell tricep press. Focus on moving only your forearms.

✅ Wandering Elbows: Many fitness enthusiasts allow their elbows to move to the side, backward, or forward during the dumbbell tricep press. Refrain from doing this. Keep your elbows fixed next to your head.

Alternatives and similar exercises to triceps presses with dumbbells

When it comes to arm exercises, there is an extensive variety to diversify your workout routine. In the following section, you'll discover several alternatives to also target your triceps.