The overhead tricep extension is an isolation exercise that works the muscle on the back of the upper arm, known as the triceps.
It is a targeted workout that helps improve the tricep muscle strength, stability and athletic performance.
The Overhead tricep extension is a versatile movement that targets your tricep muscles by repetitively flexing the elbow joint against resistance.
In this guide, we will dive into the steps, variations, benefits, and tips of the tricep overhead extension to help you get the most out of this powerful exercise.
You can do the triceps overhead extension standing, sitting or lying down, and either flat or on an incline/decline.
You can also do it with different types of weight, like cable, rope, Dumbbells, barbells or an EZ-bar.
Triceps Brachii Muscle
Triceps brachii, or simply Triceps, is a three-headed muscle opposite of the biceps and is responsible for 2/3 of upper arm mass.
Tricep consists of 3 head: the medial, the lateral, and the long head.
Triceps brachii, or simply Triceps is a three-headed muscle opposite of the biceps and is responsible for 2/3 of upper arm mass. It consists of 3 head : the medial, the lateral, and the long head.
Big Triceps make the arms look big, contrary to the popularity of big biceps, which are smaller in comparison.
So, it’s essential to focus on and work the three tricep head muscles for maximum gains.
Muscles Worked During the Overhead Tricep Extension
The overhead tricep extension is an isolation exercise rather than a compound motion. This makes it a great exercise for targeting your triceps.
The primary muscle group worked by the tricep extension is your Triceps.
There are a variety of secondary muscle groups that activates during overhead tricep extension are biceps, forearms, lats, abs (rectus abdominis), obliques, pecs, and traps (trapezius).
These secondary muscles engage to stabilize and support the motion.
What Is Overhead Tricep Extensions
The overhead tricep extension is a weight-training exercise that targets the tricep muscle, located at the back of the upper arm.
In this exercise, weight is lifted overhead, which engages the tricep muscle and helps build strength.
Tricep overhead extension can be performed using a variety of equipment, including a dumbbell, barbell, Cable or resistance band.
The exercise can also be performed standing or seated, and there are various variations that can be done to target the tricep muscle in different ways.
The most common way to perform this exercise is using a dumbbell while standing or sitting.
For overhead tricep extensions, begin by using a weight that you can control for 3–4 sets of 8–12 repetitions.
Choose a weight that allows you to maintain good technique throughout all sets and repetitions.
How To Do Overhead Tricep Extension
The standing dumbbell tricep extension is performed while standing and requires the use of a pair of dumbbells.
Standing overhead dumbbell tricep extension is a great way to add resistance and increase the intensity of your tricep workout.
- Stand tall with your feet shoulder-width apart and hold a dumbbell with both hands.
- Raise the dumbbell overhead so that your arms are fully extended.
- Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
- Pause briefly at the bottom of the movement, then press the weight back up to the starting position.
- Repeat for the desired number of repetitions, making sure to maintain proper form throughout the exercise.
Tips & Technique For Doing Tricep Extension
It is crucial to know the mistakes made by athletes and weight lifters while performing overhead tricep extensions.
It will help you gain a better perspective about your form.
1. Start with light weight
When starting out, use a lighter weight to focus on proper form and technique.
You can gradually increase the weight as your strength improves.
2. Warm up before exercising
It is important to warm up your muscles before starting your workout routine to avoid injury.
3. Avoid Flaring Out Elbow
During a downward push, people tend to flare their elbows outwards.
This can put unnecessary stress on the shoulder as well as the chest muscles.
4. Avoid Excessive Elbow Movement
Many people let their elbows sway back and forward during the movement.
While you can technically lift more weight using this momentum, you are actually using your lats to complete the exercise.
5. Maintain proper form
During the exercise, keep your back straight, your abs engaged, and your elbows close to your ears.
6. Use a full range of motion
Move through the full range of motion, from fully extended arms to fully flexed arms.
A full range of motion will make sure that you are working the entire tricep muscle and getting the most out of the exercise.
7. Avoid locking out your elbows
It is important to avoid locking out your elbows at the end of the movement in order to avoid injury and maintain tension on the tricep muscle.
8. Focus on the tricep muscle
Do not swing the weight or use momentum. Keep your arm straight and focus on engaging the tricep muscle.
Incorporate variation
You can mix up your routine by incorporating different variations of the Overhead Tricep Extension, such as the DB Tricep Extension or the Barbell Overhead Extension.
Overhead Triceps Extension Variations
There are several variations of the overhead tricep extension exercise that can be performed with different types of equipment.
As mentioned before, you can do this exercise sitting and standing. You can do the tricep extension with both arms or just one arm.
Below, you will find the best ways to do overhead tricep extension exercises that will help you build stronger and bigger triceps.
1. Rope Overhead Triceps Extension
The overhead rope tricep extension is a variation of the tricep extension and an exercise used to build the muscles of the triceps.
Overhead tricep extension variations are especially good at targeting the long head of the triceps.
How To Do Cable Overhead Triceps Extension
- Attach a rope to the bottom pulley of the cable machine and face away from the pulley.
- Hold the rope with both hands with palms facing each other (neutral grip), extend your arms until your hands are directly above your head.
- Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles pointing to the ceiling.
- Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
- Slowly return to starting position and repeat the desired number of sets and reps.
Tips
- Never load up to where you cannot maintain a stable body position. This is an isolation exercise that does not require maximum loads.
- Keep your arms close to your head for maximum triceps engagement.
- Perform the exercise using a slow and controlled movement from start to finish.
2. Cable High Pulley Overhead Extension
The overhead cable tricep extension is a variation of the tricep extension and an exercise used to strengthen the muscles of the triceps.
The long head of the triceps is especially targeted by overhead tricep extension variations.
The denser your long head muscle is, the overall larger the triceps appear.
How To Do
- Attach a rope to a cable stack as high as possible and assume a standing position.
- Utilize a split stance, grasp the rope overhead with a neutral grip (palms facing), and lean forward by hinging at the hips.
- Initiate the movement by extending the elbows and flexing the triceps.
- Pull the rope downward until the elbows are almost locked out, and then slowly lower under control back to the starting position.
- Repeat for the desired number of repetitions
Tips
- Don’t allow the rope to pull you backwards or cause you to overarch throughout your lumbar spine.
- You may need to tuck the chin slightly to allow the rope to travel overhead and not graze the back of your head.
3. One Arm Cable Overhead Extensions
When doing an overhead tricep extension with a cable machine, then you must add single-arm exercise to correct potential imbalances.
You can use this exercise to target each side of the triceps separately.
This will balance the strength of each arm and will give you an asymmetrical look. This exercise can be done standing or seated.
How To Do
- Attach a stirrup (handle) to a cable pulley that is a little lower than chest high.
- Grasp the stirrup with one hand and press it up, over your head.
- Turn away from the pulley, lean a little forward, stagger your feet for balance, and lower your hand behind your back.
- Your elbow should be raised high, the cable should be pulled taut, and you should be feeling a stretch in your triceps brachii.
- Keeping your elbow close to your head, exhale as you raise the stirrup over your head by extending your elbow.
- Inhale as you flex your elbow to lower the stirrup towards the starting position until you feel a mild stretch in your triceps brachii.
- Repeat for the prescribed number of repetitions. Repeat the exercise with your opposite arm.
Tips
- Keep your body and upper arm still. Only your forearm should move.
- Keep your elbow close to your head.
Read More: How To Do Overhead Cable Tricep Extension Proper
4. One-Arm Overhead Dumbbell Triceps Extension
The one arm dumbbell overhead triceps extension is a single-joint exercise that targets the triceps while also increasing stability throughout the core and the shoulder regions.
This lets you focus on perfect form in that one arm and allows for a greater range of motion.
How To Do
- Stand shoulder width apart and lift a dumbbell overhead with your right hand.
- Hold it straight overhead with an overhand grip (palm facing forward).
- Keeping your upper arm right beside your head, lower the dumbbell behind your head and toward your left shoulder until your elbow forms a 90-degree angle.
- Then slowly lift it back to full arm extension. Repeat for as many reps and sets as desired.
Tips
- The chin should remain parallel to the floor and the core should brace during the exercise.
- Keep your upper arms as still as possible, allowing your forearms to drive the movement.
5. Two Arm Dumbbell Extension
The seated dumbbell tricep overhead extension is a variation of the tricep extension and an exercise used to isolate the muscles of the triceps.
Overhead extension exercises are particularly useful in targeting the long head of the triceps muscle.
How To Do
- Sit on a flat bench, grab a dumbbell with both hands
- Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward.
- Bend at the elbows and squeeze your triceps, slowly lower the dumbbell behind your head.
- Slowly return to starting position and repeat the desired number of sets and reps.
Tips
- Perform the exercise using a slow and controlled movement from start to finish.
- Keep the head in a fairly neutral position, don’t allow the neck to jut forward, as this may place excessive pressure on the cervical spine.
6. Incline Dumbbell Overhead Tricep Extension
The incline dumbbell overhead tricep extension is an isolation exercise that builds muscle and strength in all three tricep heads.
It can be used by both those looking to build bigger triceps and those looking to increase their tricep strength.
The benefit of doing extension movements is that you can get a deeper stretch in the muscle to hopefully activate more muscle fibers.
How To Do
- Grab a dumbbell in each hand and lie against an incline bench, face up, with your feet firmly planted on the floor.
- Extend your arms over your shoulders with your palms facing each other, and then slowly lower the dumbbells behind your head by bending your elbows.
- Hold this position for a count and then with a controlled motion raise your arms back up to the starting position.
- Repeat for as many reps and sets as desired.
Tips
- Keep your upper arms fixed, with your elbows close to your head.
- Do not use excessively heavyweight as this is dangerous for your elbows.
7. Overhead Barbell Triceps Extension
The barbell overhead triceps extension or the triceps press is a relatively simple yet effective exercise for the development of the triceps.
This exercise can be performed seated or standing and is commonly used in strength training programs to increase triceps muscle size and strength.
How To Do
- Sit on a low-back bench and extend a barbell overhead, holding it with a shoulder-width grip.
- Keep your upper arms right beside your head.
- Slowly lower the bar behind your head until your elbows form 90-degree angles, then lift it back to full arm extension.
- Repeat for as many reps and sets as desired.
Tips
- Keep your body and upper arms still. Only your forearms should move.
- Using the EZ bar instead of a standard barbell can be easier on your wrists.
8. Dumbbell Lying Triceps Extension
The dumbbell lying triceps extension is an excellent move to begin your triceps routine.
It can be beneficial for fixing imbalances in the triceps or rehabilitating from injury.
Dumbbell tricep extensions put no pressure on the wrists, so they are an alternative for people with wrist strain or injury.
How To Do Dumbbell Lying Triceps Extension
- Lie on a flat bench with your feet flat on the floor.
- Grasp a dumbbell in each hand and hold them directly above you with your palms facing inward (neutral grip) and your arms extended.
- Making sure that your upper arms and elbows are still, lower the dumbbell behind your head, feeling a stretch in your tricep muscles.
- Pause and squeeze the triceps, and then raise the dumbbells back to the starting position.
Tips
- Keep your elbows close to your body.
- Slowly lower the weights and do not use momentum
9. Resistance Band Overhead Tricep Extensions
Resistance Band tricep overhead extensions are an upper body exercise that focuses mainly on the triceps.
Tricep extensions with the resistance band help to isolate the tricep muscle and avoid cheating with different areas of the body.
You can perform resistance band tricep extensions at home, at the gym.
How To Do
- Secure the band with an object, or place one foot in the middle of the band to secure it to the floor.
- Hold both handles, Bring your hands behind your head.
- Your elbows should be pointing forwards on either side of your head.
- Keeping your elbows as close to your head as possible, extend your arms to raise your hands, stopping just before your elbows lock out.
- Shorten the length of the band between your foot and hand if there’s not enough resistance. Bring back down and repeat.
Tips
- Keep your upper arms as still as possible, allowing your forearms to drive the movement.
- The chin should remain parallel to the floor and the core should brace during the exercise.
Benefits of Tricep Overhead Extension
There are numerous reasons you should incorporate tricep overhead extension into your workouts. Here are just a few:
1. Improved tricep strength
Using the overhead tricep extension can help improve tricep strength and stability, as it specifically targets the tricep muscle.
2. Increased arm stability
They focus on strengthening the tricep muscle in conjunction with the shoulder and elbow joints, which can help improve overall arm stability.
3. Better athletic performance
Tricep extension can improve athletic performance in activities that require upper body strength and stability by strengthening the tricep muscle.
4. Increased flexibility
The Overhead Tricep Extension can help increase flexibility in the upper body, as well as the shoulders and arms.
Best Alternative of overhead tricep extension
If you’re looking for an alternative to the Tricep overhead extension, here are some exercises that you can consider:
1. Diamond Push-Ups
Diamond Push-Ups are a bodyweight exercise that targets the triceps, chest, and shoulders.
This exercise is named for the diamond shape formed by the hands on the ground, which places extra emphasis on the triceps muscles.
2. Dips
Dips are a bodyweight exercise that target the triceps, chest, and shoulders.
They can be performed using parallel bars or the edges of a bench (Bench Dip).
Each of these exercises provides a different challenge for the triceps and can be incorporated into your workout routine for increased effectiveness and variety.
3. Triceps Pushdown
The tricep pushdown is the best alternative to overhead tricep extension and is used to build the triceps muscles.
Well-built triceps also have a lot of positive carryover into your pressing movements, such as bench press variations and shoulder press variations.
4. Close-Grip Bench Press
The Close-Grip Bench Press is a weight training exercise that targets the triceps, chest, and shoulders.
It can be performed using a barbell or dumbbells.
The Close-Grip Bench Press is named for the narrow grip that is used during the exercise, which places extra emphasis on the triceps muscles.
5. Tricep Kickbacks
Tricep Kickbacks is a strength training exercise that specifically targets the tricep muscle.
The exercise can be performed using dumbbells and works by extending the arm behind the body while keeping the upper arm stationary.
6. Skull Crushers
Skull crusher exercise targets the triceps and can be performed using a barbell or dumbbells, respectively.
Simply lie on a flat bench and lower a barbell or dumbbells towards your forehead, then extend your arms back to the starting position.
Takeaway
The overhead tricep extension is a fantastic isolation exercise. It’s the perfect option to include in your triceps workouts, and you’ll definitely see a difference in your muscular development.
It’s also a great way to work on stability in the shoulders and core. This helps minimize your risk of injury.
Try out the different variations as well to see which one works best for you, or include them all for variety in your training.
Know More About Tricep Training
- 21 Best Triceps Exercises for Muscle Mass and Strength
- Long head Triceps Exercises for Bigger, Stronger Arms
- 10 Best Triceps Workout with Dumbbells for mass & Strength
- 12 Chest and Triceps Workout With Dumbbells for Muscle
- Cable Tricep Extension: Muscles Worked, Benefits, Form
Best Cable Tricep Exercises for Strong and Defined Arms
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