Triceps
Overhead triceps extension
- Kit
- Dumbbells
- Works
- triceps
- Also
- shoulders · upper back · core
The overhead triceps extension loads the triceps in a stretched position, with the elbows above the head and the weight lowering behind the neck. It builds pressing strength and the long head of the triceps, which most pushing work under-trains. It suits anyone with one or two dumbbells and enough shoulder mobility to hold the arms straight overhead without arching the lower back.
Form
How to do overhead triceps extension
- 1Stand or sit tall with feet about hip width. Hold one dumbbell with both hands around the handle, or a dumbbell in each hand, and press it straight overhead.
- 2Brace your stomach and tuck your ribs down so your lower back stays flat, not arched. Keep your upper arms close to your ears.
- 3Bend at the elbows and lower the weight behind your head under control, breathing in as you go. Stop when you feel a strong stretch in the back of the arms.
- 4Press back up by straightening the elbows, breathing out at the top. Keep the upper arms still so only the forearms move.
- 5Move at an even, unhurried pace for the whole effort, and lower the weight to your chest before setting it down when the timer ends.
Watch for
Common mistakes
The lower back arches and the ribs flare as the weight goes back.
Fix: Squeeze your glutes and pull your ribs down, or sit on a bench with back support to take the spine out of it.
The elbows drift wide, turning it into a shoulder press.
Fix: Keep the upper arms pointing straight up and close to your ears throughout.
Rushing and bouncing out of the bottom position.
Fix: Lower slowly to the stretch, pause for a beat, then press up with the triceps rather than momentum.
Variations
Easier and harder
Sessions