Overhead Tricep Extension exercise is an effective way to target the long head of the triceps which is responsible for its size and shape.

There is slight involvement of the front head of the shoulders and the core will be activated to stabilise the upper body and support the lower back.

Overhead Tricep Extensions are a valuable exercise if you participate in activities that require an extension of the arm from the elbow joint.

These include shooting the jump shot in basketball, throwing a straight punch in boxing and throwing the forward pass in football or baseball.

Overhead Tricep Extensions Exercise How To

  • Assume a shoulder width stance. Take a “diamond grip” on a dumbbell and bring it up to your chest.
  • Tighten your core, keep a flat back position then press the dumbbell straight up. Keep a slight bend in your elbows which should be angled out a bit. This is the starting position of Overhead Tricep Extension.
  • Slowly lower the dumbbell behind your head. Go as low as you comfortably can then press it back up to starting position by flexing at the elbow, contracting the triceps and extending the dumbbell overhead. Do not lock out your elbows at the top.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

With Overhead Tricep Extension, you have to make sure your elbows remain stable. Do not allow the elbows to drift forward and back.

Do not exaggerate the bottom stretch of the exercise as it may injure your elbows and shoulders. Only go as far as you feel tension of the triceps.

Variations: Barbell Tricep Extension, Incline Tricep Extension, Cable Tricep Extension

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Overhead Tricep Extension

How To Do Overhead Tricep Extensions