Plate Overhead Triceps Extension: How-to, Tips & More
The Plate Overhead Triceps Extension is a beginner isolation exercise for your triceps. You do it with weight plates. It is a good fit when your goal is muscle growth.
Muscles worked
Triceps
Primary
How to do the Plate Overhead Triceps Extension
- Stand tall holding a weight plate overhead with both hands.
- Keep your elbows pointing up and close to your head.
- Lower the plate behind your head by bending your elbows.
- Straighten your arms to press it back up.
Plate Overhead Triceps Extension tips
- Grip the plate firmly at the sides.
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
Weight plates
Type
Isolation
Plate Overhead Triceps Extension alternatives
Band Overhead Triceps Extension
Triceps
Barbell Skullcrusher
Triceps
Cable Overhead Tricep Extension
Triceps
Cable Triceps Kickback
Triceps
More triceps exercises
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Bodyweight Triceps Extension
Bodyweight
Chair Dip
Chair
Close Grip Bench Press
Barbell
Frequently asked questions
What muscles does the Plate Overhead Triceps Extension work?
The Plate Overhead Triceps 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 Plate Overhead Triceps Extension good for beginners?
Yes. The Plate Overhead Triceps 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 Plate Overhead Triceps Extension?
You need weight plates.
Add Plate Overhead Triceps Extension to your program
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