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

Dumbbells

Target Muscle Groups

Primary

Triceps

Secondary

Chest

Setup

Sit on a bench with a short back. Hold one dumbbell overhead with both hands. 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 back up until arms are straight.
4. Squeeze the triceps at the peak.
5. Control the descent.

Common Mistakes

1. Flaring elbows.
2. Arching back.
3. Moving upper arms.

Alternative Exercises

Wide Hand Push-Up

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

Upper Chest Crossovers

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Triceps Pushdown

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Triceps Press

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Suspended Push-Up

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Superman Push-Up

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Standing Up Straight Crossovers

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Standing Triceps Extension

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