Overhead Triceps Extension

The Overhead Triceps Extension is a trusty arm-builder - perfect for stretching out the long head and adding serious shape to your triceps. Lifting from above gives you that full range of motion, and around here, we say it feels like reaching up to place the honey jar on the top shelf. Smooth, steady, and a staple for strong arms in any forest gym.

Instructions

1. For Dumbbell: Hold a single dumbbell with both hands and lift it overhead until your arms are fully extended. Keep your elbows close to your ears.
2. Slowly lower the dumbbell behind your head by bending your elbows, keeping your upper arms stationary.
3. Extend your arms back to the starting position by contracting your triceps.
4. For Cable Machine: Attach a rope handle to the low pulley and face away from the machine.
5. Step forward into a staggered stance and press the rope overhead, arms fully extended.
6. Lower the rope behind your head by bending your elbows, then extend your arms to complete the rep.
7. Repeat for the desired number of repetitions.

Benefits

• Isolates and strengthens all three heads of the triceps.
• Improves upper arm size and shape.
• Enhances pressing strength for compound lifts.
• Can be performed seated, standing, or kneeling for variation.
• Increases joint stability in the elbows and shoulders.

Key Points

• Keep your elbows close to your head throughout the movement.
• Avoid arching your back - engage your core for stability.
• Use a full range of motion to stretch and contract the triceps.
• Control both the lifting and lowering phases.
• Breathe out as you extend your arms and inhale as you lower the weight.

Common Mistakes

• Flaring the elbows out excessively.
• Using momentum instead of controlled motion.
• Arching the lower back due to lack of core engagement.
• Cutting the range of motion short.
• Using too much weight, compromising form.