Overhead Triceps Extension
The overhead extension targets the triceps long head through maximum stretching.
Updated
Overhead Triceps Extension
The overhead extension targets the triceps long head through maximum stretching.
Muscles Involved
- Triceps long head : maximally stretched by the overhead position
- Lateral and medial heads : assist
Step-by-Step Instructions
Step 1 — Position
Seated or standing, dumbbell held with both hands behind head. Elbows pointing at ceiling.
Step 2 — Extension
Extend forearms upward keeping elbows fixed.
Step 3 — Contraction
Contract triceps at top, lower controlled.
Sets and Reps
3 sets of 10-12 reps.
Common Mistakes
- Elbows flaring : keep them pointed at ceiling
- Arched back : keep core engaged
- Partial range : take advantage of full stretch
Safety Tips
The seated version is safer for the back. Start light to master elbow stability.
Variations
- With rope (low cable) : constant tension
- Unilateral : one arm at a time
- With EZ bar : more comfortable grip
Who Is This Exercise For?
All levels. Excellent for targeting the triceps long head.