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Overhead Triceps Extension
How to do the Overhead Triceps Extension with good form: step-by-step technique, the muscles it works (triceps), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Triceps
- Secondary
- Abs
How to do it
- Sit on a bench with back support and plant your feet firmly on the floor.
- Hold a single dumbbell vertically by gripping the underside of the top plate with both hands.
- Extend your arms straight up over your head, keeping your biceps close to your ears.
- Lower the dumbbell behind your head by bending your elbows, keeping your upper arms as still as possible.
- Continue lowering until you feel an intense stretch in the long head of your triceps.
- Press the weight back up to the starting position by extending your elbows fully.
Coaching cues
- Biceps next to ears
- Point elbows to the ceiling
- Full stretch at the bottom
Common mistakes
- Flaring the elbows out entirely to the sides
- Arching the lower back excessively to compensate for poor shoulder mobility
- Hitting the back of the neck with the dumbbell
Equipment and setup
Dumbbell, seated bench
Seated on a low-back bench holding a single dumbbell.
Also known as: DB Overhead Extension, French Press
Track your Overhead Triceps Extension in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
