Seated Triceps Press

Modern Repertoire Beginner Seated Upper Body & Arms 📦 Sitting Box

Seated elbow extension against strap tension: sitting tall on the short box with the elbows glued to the ribs, the forearms extend down and back. The seated counterpart to Supine Triceps Press, and the triceps step of the Seated Arm Series.

AI-generated illustration: an instructor performing Seated Triceps Press, on a Reformer, springs set to 1 medium or 1 light spring, footbar Down, headrest Down, using Sitting Box. Illustrative only — the schematic diagram below shows the movement. — AI-generated illustration The schematic below is the authoritative instruction — follow it, not this photo.

Body
Reformer
Strap
Equipment
Movement

Schematic — Seated Triceps Press Reformer · 1 medium or 1 light spring · Footbar Down · Headrest Down

⚠️ Clinical Contraindications

Shoulder Impingement: Extending the elbow against the straps can irritate the shoulder; keep the elbows tucked and the range pain-free.
Pregnancy: Supine work after the first trimester can compress the vena cava; elevate the head and shoulders or use a side-lying alternative.

Apparatus Setup

Reformer

Spring Tension 1 medium or 1 light spring

Footbar Position Down What this means →

Headrest Down

Target Muscles

Transverse Abdominis (Secondary)Deltoids (Secondary)Triceps (Primary)Trapezius (Secondary)

Setup Instructions

Set the short box transversely on the carriage and sit tall on it in the short box position, the feet anchored under the foot strap and the footbar down. Take a strap in each hand with the elbows bent and glued to the ribs and the palms facing forward, the shoulder blades settled down the back and the ribs stacked over the pelvis. The carriage stays still — the springs are only the anchor for the arms, never the resistance.

Execution Instructions

Exhale to extend the forearms down and back against the straps; inhale to bend with control — only the forearms move.

Teaching Cues

Form

"Keep the upper arms pinned to the ribs and the trunk tall — only the forearms move."

Control

"Extend the forearms down and back until the elbows are straight, without letting them drift off the ribs."

Breath

"Exhale to extend the forearms down and back, inhale to bend."

Alignment

"Stay tall on the box with the ribs stacked over the pelvis; the springs are the anchor, not the resistance."

Modifications & Progressions

Lighter Seated Extension (Regression)

Reduce the spring so the extension stays controlled.

Two-Breath Seated Extension (Progression)

Slow the elbow extension and pause with the forearms reaching down and back for two breaths, keeping the ribs stacked over the pelvis.

Tucked Elbow Press (Injury Modification)

For shoulder impingement, keep the elbows pinned to the ribs and extend only partway, stopping before the shoulders lift.