Seated Triceps Press with Resistance Band

• CATEGORY

  Arms

  Triceps

  Upper Body

  Banded

  Seated

• EQUIPMENT NEEDED

  Resistance Band

  Bench or Box

• LEVEL

  All Levels

Overview

The Seated Triceps Press with Resistance Band is an effective upper arm exercise that targets the triceps using minimal equipment. Anchoring the band under the glutes while seated creates resistance for overhead pressing, making it a versatile movement for strength, toning, and endurance.

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Muscles Worked

PRIMARY:

• Triceps brachii

SECONDARY:

• Anconeus

• Deltoids stabilizers

• Core stabilizers

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STEP-BY-STEP INSTRUCTIONS

1. Sit upright on a bench or box with the resistance band looped around your body and anchored securely under your glutes.

2. Hold the middle section of the band with both hands, elbows bent, and hands positioned behind your head.

3. Keep elbows tucked close to your ears and brace your core.

4. Extend your arms upward, pressing the band overhead until elbows are fully extended.

5. Slowly lower back down behind your head under control.

6. Repeat for the prescribed reps.

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Variations

• Perform single-arm seated triceps press for unilateral work.

• Use a heavier resistance band for progression.

• Perform with a pause at the top for more lockout strength.

• Try standing banded triceps press for variation

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Benefits

• Isolates and strengthens the triceps.

• Simple, portable movement for any setting.

• Improves overhead lockout strength.

• Can be performed bilaterally or unilaterally.

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COACHING CUES

• Keep elbows tight and pointed forward.

• Press straight up and keep elbows from flaring out.

• Brace your core to protect your lower back.

• Control the band on the way down.

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Notes

The Seated Triceps Press with Resistance Band is a practical way to train triceps strength and endurance without weights. By anchoring the band under the glutes, it mimics an overhead extension pattern while reinforcing proper elbow alignment and control.