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Overhead Triceps Extension

Overhead Triceps Extension trains 2 of the 18 muscle groups Full Coverage tracks: Triceps 90%, Forearms 15%.

Accessory Level: Beginner Dumbbells Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Overhead Triceps Extension - Start position
Start position
Overhead Triceps Extension - Finish position
Finish position

How to do it

  1. Sit or stand holding one dumbbell in both hands, cupping the top head.
  2. Press it overhead until your arms are straight.
  3. Keeping your elbows pointed at the ceiling and close together, lower the weight behind your head.
  4. Lower until you feel a stretch, then press back up.
  5. Only your forearms move. If your elbows flare out, go lighter.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Triceps Kickback, it loads Forearms 15 points higher, Triceps 5 points higher. Compared with the Close-Grip Dumbbell Press, it loads Chest 80 points lower, Front delts 35 points lower, Triceps 25 points higher. It needs Dumbbells where the other uses Dumbbells + Bench.

Other ways to train this

Other exercises for the Triceps

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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