Overhead Triceps Extension
The overhead triceps extension is the most effective exercise for targeting the long head of your triceps, the muscle that gives your arms thickness when viewed from the side. By placing your arms overhead, you create maximum stretch on the long head, triggering serious growth in an often-neglected area.
Muscles Worked
Primary Muscles
- Triceps Brachii (Long Head Emphasis)
- Lateral and Medial Heads
Secondary Muscles
- Anconeus
- Posterior Deltoids (Stabilization)
- Core Stabilizers
How to Perform
-
1
Setup: Sit on a bench with back support or stand with feet shoulder-width apart. Hold one dumbbell with both hands, gripping it by cupping the inner plate with your palms facing upward. Alternatively, you can use two dumbbells, one in each hand. Press the weight overhead until your arms are fully extended above your head.
-
2
Upper Arm Position: Keep your upper arms close to your head and as vertical as possible, pointing straight up toward the ceiling. Your elbows should stay fixed in this position throughout the movement. Brace your core and maintain a neutral spine—don't arch your lower back excessively.
-
3
Lower the Weight: Slowly bend your elbows to lower the dumbbell behind your head in a controlled arc, taking 3 seconds on the way down. Keep your upper arms stationary and vertical—only your forearms move. Lower until you feel a deep stretch in your triceps, typically when your forearms are parallel to the ground or slightly past.
-
4
Extend Back Up: Press the dumbbell back up by extending your elbows, focusing solely on contracting your triceps. Drive through the movement with power while maintaining control. Your upper arms stay locked in place beside your head—don't let them drift forward. Exhale as you press.
-
5
Full Extension and Repeat: Continue pressing until your arms are fully extended overhead. Squeeze your triceps hard at the top for 1 second. The overhead position with full stretch at the bottom is what makes this exercise uniquely effective for the long head—don't shortchange the range of motion.
Common Mistakes
-
Elbows Flaring Out
When your elbows drift outward during the movement, you lose isolation on the triceps and put stress on your shoulders. Keep your elbows pointing straight up and tucked close to your head throughout. If they're moving, use lighter weight.
-
Arching Lower Back Excessively
Overarching your back to press more weight shifts stress to your spine and reduces core stability. Keep your torso upright with a neutral spine. If using heavy weight causes you to arch, either lighten the load or use a bench with back support.
-
Not Going Deep Enough
Stopping the movement early cheats you out of the deep stretch that makes overhead extensions so effective for the long head. Lower the weight all the way down until you feel a strong stretch behind your arms. That loaded lengthened position is where the magic happens.
-
Moving Upper Arms Forward
Letting your upper arms move forward as you extend turns this into a shoulder press variation. Lock your upper arms in a vertical position beside your head and keep them completely still. Only your forearms should move during overhead extensions.
Pro Tips
-
Seated vs Standing
Seated overhead extensions with back support isolate your triceps better by eliminating leg drive and core involvement. Standing allows slightly more weight but requires more stabilization. Use both variations—seated for hypertrophy, standing for heavier loads.
-
Cable Variation for Constant Tension
Use a rope attachment on a low cable pulley and perform the same movement. The cable provides constant tension throughout the entire range, unlike dumbbells where tension decreases at the top. Cable overhead extensions deliver an incredible pump.
-
One Arm at a Time
Single-arm overhead extensions allow greater range of motion and help identify and correct strength imbalances. Use your free hand to feel the working tricep and ensure you're getting full contraction. The unilateral version also improves mind-muscle connection dramatically.
-
Focus on the Stretch
Research shows that training muscles in a lengthened position produces superior hypertrophy. The deep stretch at the bottom of overhead extensions is where the long head gets maximally activated. Pause for 2 seconds in the stretched position for even better results.
Variations
Single-Arm Overhead Extension
Isolate one arm at a time for greater range of motion and imbalance correction.
Cable Overhead Extension
Use low pulley with rope for constant tension throughout the entire movement.
EZ-Bar Overhead Extension
Angled bar reduces wrist strain while maintaining excellent long head activation.
French Press
Lying overhead extension combining overhead and lying positions for unique angle.
Alternatives
Skullcrusher
Lying extension providing similar stretch on long head from horizontal position.
Triceps Pushdown
Cable isolation with less shoulder involvement and safer loading for elbows.
Triceps Dip
Compound movement targeting all three tricep heads with bodyweight resistance.
Related Arm Exercises
Track Your Overhead Extension Progress
Log every set, track your personal records, and watch your strength grow with replogr. The offline workout tracker built for serious lifters.
Download replogr.