Overhead Tricep Extension

Overview

A single or double-arm tricep extension performed with the arms overhead, placing the long head of the tricep in a fully stretched position. Science supports stretched position training for maximum hypertrophy.

Muscles Trained

Step-by-Step Instructions

1. 1

   Hold one heavy dumbbell with both hands, or two dumbbells, overhead.

2. 2

   Upper arms stay vertical and close to the head.

3. 3

   Lower the dumbbell(s) behind your head by bending the elbows.

4. 4

   Extend back up to full lockout without letting elbows flare.

Benefits

• ✓

  Best exercise for the long head of the tricep (the largest head)

• ✓

  Maximizes tricep stretch under load

• ✓

  Significant upper arm thickness development

Form Tips

• →

  The long head crosses the shoulder joint — stretch is amplified in the overhead position

• →

  Cable overhead extension allows constant tension — often superior to dumbbells