The triceps overhead press on the incline bench with dumbbells is an exercise that trains the triceps muscles and mainly works the long head of the triceps.
Sit on an incline bench (approx. 60°) and grasp two dumbbells with both hands. Position them behind your head.
2
Now bring your arms towards your head so that your elbows are approximately at head height and shoulder-width apart. Place your hands in a neutral position (palms facing inwards). Tense your stomach and buttocks. Elbows point towards the ceiling, arms are bent. This is the starting position.
3
Now fully extend your arms in a powerful but controlled manner. The upper arms remain in the same position. Exhale and tense the triceps hard.
4
Bend your elbows slowly and under full control until the maximum bend in the elbow is reached. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
The position of the elbows is important here. You should adopt a position that feels natural, but the elbows should not point too far outwards, as this increases the shear forces on the elbow joint and reduces the stimulation of the triceps.
Muscle groups
Primary
Triceps (long head)
Secondary
—
Tertiary
—
Equipment
Dumbbell
Inclined bench
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