Dumbbell Seated Bench Extension

An overhead triceps movement focusing on the long head. The seated position ensures better spinal alignment and direct isolation of the arm muscles.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Target Muscle Groups

Primary

Triceps

Secondary

Chest

Setup

Sit on a bench with a short back. Hold one dumbbell overhead with both hands using a diamond grip. Brace your core and plant your feet.

Instructions

1. Lower the dumbbell behind your head by bending the elbows.
2. Keep your upper arms vertical and close to your ears.
3. Press the weight back up until arms are straight.
4. Squeeze the triceps.
5. Control the descent.

Common Mistakes

1. Flaring the elbows.
2. Arching the lower back.
3. Moving the upper arms during extension.

Alternative Exercises

Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upper Chest Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A primary isolation exercise for the triceps. It focuses on the lateral and medial heads to build strength and definition in the back of the arm.

Triceps Press

Intermediate / Bodyweight-only / Triceps / push

An isolation exercise for the triceps. By using bodyweight and a specific angle, it targets the lateral and long heads for improved arm definition.

Suspended Push-Up

Beginner / Rings / Chest / push

An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

Advanced / Bodyweight-only / Chest / push

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.

Standing Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.

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