Overhead Tricep Extension (Seated)
Sit on a bench with back support and hold one dumbbell overhead with both hands. Keep the elbows pointing up, lower the weight behind your head by bending only the elbows, then extend back to straight arms. Keep the upper arms mostly still and avoid arching the back.
Muscles worked
Primary
Equipment
DumbbellsBench
How to do it
- Sit on a bench with back support and hold one dumbbell overhead with both hands.
- Press the dumbbell to lockout with the arms straight and the elbows pointing up.
- Brace the core and press the lower back into the pad.
- Lower the dumbbell behind your head by bending only the elbows.
- Stop when you feel a strong stretch on the long head of the triceps.
- Press back to lockout while keeping the upper arms close to the head.
Watch for
- Elbows flaring wide instead of pointing up.
- Lower back lifting off the pad to fake more range.
- Shoulders rolling forward at the top.
Breathing
Inhale as you lower behind the head, exhale as you press back to lockout.
Tip
A vertical or near-vertical backrest keeps the long head of the triceps under tension. Drop the load before the elbows start drifting wide.
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