Overhead Tricep Extension

Muscles Worked

How to Perform

1. 1

   Stand or sit on a bench with back support and hold a dumbbell with both hands, gripping it by cupping the inner plate. Extend your arms overhead so the weight is directly above your head.

2. 2

   Keep your upper arms close to your head and perpendicular to the floor. Your elbows should point forward, not flaring out to the sides.

3. 3

   Inhale as you slowly lower the dumbbell behind your head by bending only at the elbows. Keep your upper arms stationary and control the descent to achieve a deep stretch in your triceps.

4. 4

   Lower until your forearms are at least parallel to the floor or until you feel a strong stretch in the long head of your triceps. Avoid going too deep if it causes elbow discomfort.

5. 5

   Exhale as you extend your elbows to press the weight back to the starting position overhead. Focus on using your triceps to drive the movement, squeezing hard at the top.

6. 6

   Maintain control throughout the movement and avoid locking your elbows at full extension. Keep constant tension on the triceps between repetitions.

7. 7

   Complete the desired number of repetitions while maintaining proper form and controlled tempo. Keep your core engaged to protect your lower back throughout the set.

Common Mistakes

• Flaring Elbows Outward

  Letting your elbows drift to the sides reduces tricep activation and places unnecessary stress on the shoulder joints. Keep your elbows pointed forward and close to your head throughout the entire movement.

• Using Too Much Weight

  Overloading the exercise compromises form and increases injury risk, particularly to the elbows and shoulders. Choose a weight that allows full range of motion with strict control.

• Arching the Lower Back

  Excessive back arching to lift the weight indicates poor core engagement and can lead to lower back pain. Maintain a neutral spine and engage your abs throughout the exercise.

• Moving the Upper Arms

  Allowing your upper arms to move forward and backward during the exercise reduces tricep isolation and turns it into a pressing movement. Lock your upper arms in position and move only at the elbows.

Pro Tips

• Use an EZ-Bar for Joint Comfort

  The angled grip of an EZ-bar reduces wrist and elbow stress compared to a straight bar, making it ideal for overhead extensions. This allows you to train with heavier loads more safely and comfortably.

• Sit on a Vertical Bench

  Performing the exercise seated with back support helps maintain proper posture and prevents compensatory movements. The backrest ensures your torso stays upright, maximizing tricep engagement and minimizing lower back involvement.

• Prioritize the Stretch

  The stretch position is where the long head receives maximum stimulation, so emphasize the bottom portion of the movement. Control the eccentric phase and allow a full stretch before driving the weight back up.

• Warm Up Your Shoulders and Elbows

  The overhead position requires good shoulder mobility and places demands on the elbow joints. Perform thorough warm-up sets and dynamic stretches before loading heavy weight to prevent injury and optimize performance.

Variations

Explore different variations of the overhead tricep extension to target your triceps from multiple angles and keep your training fresh.

• Single-Arm Overhead Extension

  Work one arm at a time to address imbalances and achieve a deeper stretch by allowing your torso to lean slightly away from the working arm.

• Cable Overhead Extension

  Use a cable machine to provide constant tension throughout the movement, which is especially effective for time-under-tension training and muscle pumps.

• Lying Overhead Extension (Skullcrusher Variation)

  Lie on a bench and lower the weight behind your head for a similar stretch position with added stability and reduced lower back stress.

• Rope Overhead Extension

  Attach a rope to a low pulley and perform overhead extensions while facing away from the machine for smooth resistance and natural hand positioning.

Alternative Exercises

These exercises similarly emphasize the long head of the triceps and provide effective alternatives when equipment or preferences vary.

• Close-Grip Bench Press

  A compound movement that heavily engages all three tricep heads while also incorporating chest and shoulders for complete upper body development.

• Dips

  A bodyweight exercise that targets the triceps with emphasis on the long head when performed with an upright torso position.

• JM Press

  A hybrid between a close-grip press and skullcrusher that maximizes long head activation through a unique movement pattern.

• Tate Press

  An advanced dumbbell movement performed lying down that creates unique tension angles for comprehensive tricep stimulation.