Star Trac Seated Tricep Press

By simply adjusting your grip and seat height you can change the Star Trac seated chest press into a seated tricep press.  This is a great exercise for warming up your triceps and elbows as well as putting on mass, it just depends on the amount of weight you are using.

Seated Tricep Press

Primary Muscles Used

Muscles Used in Exercise

Seated Tricep Press Instructions

  • After setting the machine at the desired weight, sit with your feet firmly on the floor, about shoulder-width apart.   You want to set the seat a little higher than you would for a seated chest press.
  • Grasp the handles with a full grip, your thumb circled around the handle. Maintain a straight and locked wrist position with your wrists in line with your forearms. Grip the handles so your palms are facing towards each other, a neutral grip position.
  1. Keep your head steady and looking straight forward, and your back pressed against the back rest.
  2. Keeping your elbows tight to your side, exhale and push outward until your arms are fully extended (don’t lock the elbows).
  3. Pause briefly at full extension.
  4. Bend your elbows and return to the starting position.
  5. Repeat.
Star Trac Seated Tricep Press

Benefits of the Star Trac Seated Tricep Press

  • The close grip bench press is an upper body compound exercise that targets the triceps muscles. The secondary muscles involved are your chest and shoulders. Using a narrow grip is moves the focus from the chest and puts it on the triceps.
  • So much focus is put on the biceps but the triceps are a larger part of your arm and give your arm balance.  Want to increase your arm size, try this exercise.
  • Performing the close grip bench press promotes overall muscle balance as both muscle strength and gains are increased progressively and simultaneously. This is shown to improve muscle function and symmetry, another common goal for lifters.
  • Lifters who experience shoulder discomfort with the traditional press can benefit from using a closer grip. A narrow grip is shown to reduce shoulder strain and help lifters to successfully bench a heavier load. Although the triceps are the primary movers, you are still using the chest and shoulders to some degree.
  • Stronger triceps will help reduce pain in the elbows if you have golfers or tennis elbow.
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