How to do Overhead Triceps Extension
How to do it
- 1
To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
- 2
The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
- 3
Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- 4
Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- 5
Repeat for the recommended amount of repetitions.
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.
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Ready-made programs with this exercise
Gyms and trainers on GamGym can import these programs as their own templates and assign them to members.
- Workout program
Upper/Lower 4 Days
Two upper and two lower sessions a week, so each muscle group is trained twice. The first pair is heavier compound work, the second pair higher reps. Mon-Tue-Thu-Fri works well.
Muscle gain · Intermediate · Gym · 4 days a week · 8 weeks
- Workout program
Push/Pull/Legs 6 Days
Pull, push, legs, repeat, then a rest day. Each day opens with a main barbell lift followed by higher-rep accessories for volume. For members who can train six days a week and recover well.
Muscle gain · Intermediate · Gym · 6 days a week · 12 weeks
- Workout program
Power + Hypertrophy 5 Days
Two heavy power days (upper, lower) plus three body-part volume days. Each muscle is hit twice a week, once heavy and once for volume. For experienced members with five days available and good recovery.
Muscle gain · Advanced · Gym · 5 days a week · 12 weeks