Dumbbell Seated Bench Extension
Description
The dumbbell seated bench extension is an overhead tricep extension performed seated on a bench. Holding a single heavy dumbbell with both hands overhead, you bend at the elbows to lower it behind your head, then press it back up. The seated position eliminates lower body cheating and the overhead angle stretches the long head of the triceps.
Muscle Group
Equipment Required
Dumbbell Seated Bench Extension Instructions
- Sit on a bench with a vertical back support and feet flat on the floor.
- Hold a single heavy dumbbell with both hands.
- Press the dumbbell overhead until your arms are fully extended.
- Grip the top end of the dumbbell with both palms underneath.
- Brace your core and pull your shoulders down.
- Lower the dumbbell behind your head by bending only at the elbows.
- Keep your upper arms vertical and elbows pointed forward.
- Press the dumbbell back overhead by extending your elbows. Squeeze the triceps at lockout.
Dumbbell Seated Bench Extension Form & Visual
Dumbbell Seated Bench Extension Benefits
- Maximizes long head triceps stretch
- Builds tricep size and strength
- Seated position eliminates body english
- Different stimulus than skull crushers
- Useful for tricep specialization
- Strong overhead position carryover
Dumbbell Seated Bench Extension Muscles Worked
- Triceps brachii (long head primarily)
- Triceps brachii (medial and lateral heads)
- Anconeus
Dumbbell Seated Bench Extension Variations & Alternatives
- Overhead Triceps Extension
- Dumbbell Standing French Press
- Skull Crusher
- Cable Overhead Triceps Extension
