The triceps overhead press is an isolation exercise that stimulates the triceps well and also involves the long head of the triceps. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Triceps press
One arm overhead, sitting, home
Type: Unilateral
Rest: 120s
Equipment: Kurzhantel
Tutorial
1
Take a dumbbell in your left hand. Sit on a bench/chair, keep your back straight, and press your feet firmly into the floor.
2
Now bring your left arm toward your head so that your elbow is approximately at head height. Your palm should be facing the back of your head. Tense your stomach and buttocks. Your elbow should be pointing toward the ceiling and your arm should be bent. This is the starting position.
3
Now extend your left arm fully in a powerful but controlled manner. Keep your upper arm in the same position. Exhale and tense your triceps.
4
Slowly bend your left elbow with full control until you reach maximum flexion in the elbow. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions, starting with the left side and continuing with the right side after a 60-second break.
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
Secondary
Triceps (long head)
Tertiary
—
Equipment
Dumbbell
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