# Tricep Press

The seated press-down — elbows pinned to the sides, driving the handles from the
chest to full extension.

- **Category:** Main circuit
- **Type:** Machine-based elbow extension
- **Targets:** Triceps brachii
- **Defaults:** 4 × 10 weighted

## Setup

Sit tall with your back on the pad and your upper arms tucked close to your
sides. Take the handles at chest height with your elbows bent to about a right
angle.

## Execution

1. Press the handles down by straightening your elbows, keeping your upper arms
   still against your sides.
2. Extend fully without snapping the elbows, pausing briefly at the bottom.
3. Let the handles rise back to chest height under control, elbows staying
   tucked.

## Cues

- Only the forearms move — the upper arms stay glued to the torso.
- Keep the motion controlled; don't fling the handles down.
- Squeeze the triceps at the bottom rather than leaning your weight in.

## Common Mistakes

- Flaring the elbows out away from the sides.
- Using the shoulders or bodyweight to drive the handles down.
- Cutting the extension short and never reaching full lockout.

## Progression

Add weight in small increments once all four sets of ten are clean; slow the
lowering phase to three seconds to add time under tension for the triceps.
