Overhead Triceps Extension
Stretches the triceps’ long head overhead — the part pushdowns and presses under-train.
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Muscles worked
Target
- Equipment
- Dumbbells
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the overhead triceps extension
- 1Hold one dumbbell overhead with both hands under the top plate.
- 2Keep your upper arms close to your head.
- 3Lower the dumbbell behind your head by bending the elbows.
- 4Straighten the arms to press it back up.
When to pick it: Pick it alongside pushdowns for complete triceps development.
Form cues
- Elbows point forward
- Ribs down — don’t arch
- Deep stretch
Common mistakes
- Elbows flaring wide
- Arching the lower back
- Half reps
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
