Single Arm Tricep Press: Benefits, Execution, and Variations

How to Do Single Arm Tricep Press?

The single arm tricep press is a highly effective isolation exercise designed to strengthen the triceps brachii, enhance unilateral strength, and improve core stability, typically performed with a dumbbell or cable.

Understanding the Single Arm Tricep Press

The single arm tricep press, often referred to as a single arm tricep extension, is an isolation exercise that targets the triceps brachii muscle on one side of the body at a time. This unilateral approach allows for focused muscle activation, addressing potential strength imbalances between limbs and demanding greater core stabilization. It can be performed in various ways, most commonly overhead with a dumbbell, or as a pushdown/extension with a cable machine.

Key Benefits

• Triceps Isolation: Maximizes activation of all three heads of the triceps (long, lateral, and medial).
• Unilateral Strength Development: Helps identify and correct muscular imbalances between the left and right arms.
• Enhanced Core Stability: Requires significant core engagement to maintain posture and control the movement, especially in standing variations.
• Improved Proprioception: Increases body awareness and control during the movement.
• Joint Health: When performed correctly, it can improve elbow joint stability and strength.

Muscles Worked

The primary muscle targeted during a single arm tricep press is the Triceps Brachii. This muscle has three heads:

• Long Head: Originates from the infraglenoid tubercle of the scapula; plays a significant role in shoulder extension and adduction, in addition to elbow extension. It is particularly engaged in overhead variations.
• Lateral Head: Originates from the posterior surface of the humerus, superior to the radial groove; primarily responsible for powerful elbow extension.
• Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove; active in all elbow extension movements and maintains continuous tension.

Synergist Muscles:

• Anconeus: A small muscle near the elbow joint that assists in elbow extension.

Stabilizer Muscles:

• Deltoids (Anterior & Medial): Stabilize the shoulder joint.
• Rotator Cuff Muscles: Provide dynamic stability to the glenohumeral joint.
• Core Musculature (Rectus Abdominis, Obliques, Erector Spinae): Essential for maintaining a stable torso, especially in standing variations.

Proper Execution: Step-by-Step Guide (Single Arm Overhead Dumbbell Extension)

This is a common and effective variation.

Setup

• Choose Your Stance:
  • Seated (Bench with Back Support): Provides stability for the lower back and helps isolate the triceps. Sit upright with your feet flat on the floor.
  • Standing: Demands greater core and total body stabilization. Stand with feet shoulder-width apart, slight bend in knees, and core braced.
• Dumbbell Selection: Select a weight that allows you to maintain strict form throughout the entire range of motion.
• Starting Position:
  1. Hold one dumbbell with an overhand (pronated) grip.
  2. Carefully lift the dumbbell overhead with your working arm.
  3. Position your elbow so it is pointing forward, or slightly inward, directly above your shoulder. Your upper arm should be close to your head. Your palm should be facing forward or slightly inward.
  4. Use your non-working hand to gently support the working elbow if needed, or place it on your hip or core for stability.

Execution

1. Lowering Phase (Eccentric): Slowly lower the dumbbell by extending your elbow, allowing the dumbbell to descend behind your head in a controlled arc. Keep your upper arm stationary and close to your head. Feel a stretch in your triceps.
2. Bottom Position: Continue lowering until your forearm is parallel to the floor, or slightly below, ensuring a full stretch without discomfort in the shoulder or elbow.
3. Lifting Phase (Concentric): Contract your triceps powerfully to extend your elbow, pressing the dumbbell back up to the starting position. Focus on driving the movement purely from the triceps.
4. Top Position: Fully extend your arm, but avoid locking out your elbow forcefully. Maintain tension in the triceps.
5. Breathing: Inhale as you lower the weight, exhale as you press it back up.

Common Mistakes to Avoid

• Elbow Flare: Allowing the elbow to drift outward (away from your head) shifts tension away from the triceps and can put undue stress on the shoulder joint. Keep the elbow tucked in.
• Excessive Shoulder Movement: The movement should primarily occur at the elbow joint. If your shoulder is shrugging or moving excessively, the weight is too heavy, or you're compensating.
• Using Momentum: Swinging the weight or using your legs/back to assist the lift indicates the weight is too heavy. Focus on slow, controlled repetitions.
• Incomplete Range of Motion: Not lowering the weight sufficiently limits triceps activation, especially the long head. Aim for a full stretch.
• Too Much Weight: Sacrificing form for heavier weight increases injury risk and reduces triceps effectiveness. Prioritize form.

Variations of the Single Arm Tricep Press

While the overhead dumbbell extension is common, the "single arm tricep press" concept extends to other effective unilateral movements.

• Single Arm Cable Tricep Extension (Pushdown):
  • Execution: Stand facing a cable machine with a D-handle attachment set to a high pulley. Grab the handle with one hand, palm facing down. Tuck your elbow close to your side, upper arm stationary. Press the handle down by extending your elbow until your arm is fully extended. Slowly return to the starting position.
  • Benefits: Provides constant tension throughout the entire range of motion, which is excellent for hypertrophy. Less stress on the shoulder joint compared to overhead variations.
• Single Arm Dumbbell Kickback:
  • Execution: Hinge at your hips, keeping your back straight, until your torso is nearly parallel to the floor. Hold a dumbbell in one hand, tucking your elbow close to your side so your upper arm is parallel to the floor. Extend your arm straight back, squeezing the triceps at the top. Slowly return to the starting position.
  • Benefits: Highly effective for isolating the lateral head of the triceps. Requires significant core and lower back stability.
• Single Arm Overhead Cable Extension:
  • Execution: Stand with your back to a cable machine, D-handle set to a low pulley. Grab the handle and extend your arm overhead, similar to the dumbbell overhead extension. Press the cable overhead by extending your elbow, keeping your upper arm stationary.
  • Benefits: Combines the constant tension of the cable with the full stretch of an overhead movement, targeting the long head effectively.

Programming Considerations

To effectively integrate single arm tricep presses into your routine, consider these factors:

• Repetition Ranges:
  • Strength: 4-8 repetitions (heavier weight, focus on controlled power).
  • Hypertrophy (Muscle Growth): 8-15 repetitions (moderate weight, focus on time under tension).
  • Endurance: 15+ repetitions (lighter weight, focus on muscle fatigue).
• Sets: Typically 2-4 sets per arm.
• Placement in Workout: Single arm tricep exercises are excellent as accessory exercises after compound pressing movements (e.g., bench press, overhead press) or as part of a dedicated arm day. They can also be used as warm-up sets with light weight to activate the triceps.
• Progressive Overload: To continue making progress, gradually increase the weight, repetitions, or sets over time. Alternatively, decrease rest times or improve the quality of each repetition.

Safety and Precautions

• Warm-up Thoroughly: Before performing any tricep exercise, ensure your elbows and shoulders are adequately warmed up with light cardio and dynamic arm movements.
• Listen to Your Body: If you experience any sharp pain in your elbows or shoulders, stop the exercise immediately. Do not push through pain.
• Prioritize Form Over Weight: Using a lighter weight with perfect form is far more beneficial and safer than lifting too heavy with poor technique.
• Consult a Professional: If you are new to resistance training or have pre-existing conditions, consult with a qualified personal trainer or physical therapist to ensure proper form and exercise selection.

Conclusion

The single arm tricep press, in its various forms, is an invaluable exercise for anyone looking to build strong, balanced, and aesthetically pleasing triceps. By focusing on unilateral strength, it not only enhances muscle development but also improves overall stability and addresses potential imbalances, contributing to a more resilient and functional upper body. Incorporate these exercises with proper form and progressive overload to unlock significant gains in arm strength and definition.