Overhead Tricep Extension: How-to, Tips & More
The Overhead Tricep Extension is a beginner isolation exercise for your triceps. You do it with dumbbells, one side at a time. It is a good fit when your goal is muscle growth.
Muscles worked
Triceps
Primary
How to do the Overhead Tricep Extension
- Stand holding one dumbbell overhead with both hands.
- Keep your elbows pointing up and close to your head.
- Lower the dumbbell behind your head.
- Straighten your arms to press it back up.
Overhead Tricep Extension tips
- Brace your core so your lower back does not arch.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Overhead Tricep Extension alternatives
Cable Overhead Tricep Extension
Triceps
Dumbbell Skullcrusher
Triceps
Barbell Skullcrusher
Triceps
Straight Bar Pushdown
Triceps
More triceps exercises
Band Overhead Triceps Extension
Resistance band
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Bodyweight Triceps Extension
Bodyweight
Cable Triceps Kickback
Cable machine
Frequently asked questions
What muscles does the Overhead Tricep Extension work?
The Overhead Tricep Extension mainly works your triceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Overhead Tricep Extension good for beginners?
Yes. The Overhead Tricep Extension is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Overhead Tricep Extension?
You need dumbbells.
Add Overhead Tricep Extension to your program
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