Overhead Triceps Extension
Stretches the triceps’ long head overhead — the part pushdowns and presses under-train.
Drag to rotate
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
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.
Equipment taken? Swap it for
These train the same muscles with different equipment.
More triceps exercises
All triceps exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.