Overhead Tricep Extensions

📋 How to Do?

1. Stand or sit, hold dumbbell overhead with both hands.
2. Lower behind head by bending elbows, keeping upper arms fixed.
3. Exhale and extend arms to press up.
4. Control descent. 3 sets of 10-12 reps.

Keep upper arms parallel to the head without flaring (i.e., don’t flare elbows) using a single dumbbell holds; avoid using excessively heavy loads. Warm up elbows for overhead tricep extensions to avoid overstretching the triple jointed motion in the overhead position.

💪 Working Muscles

Primary: Triceps Brachii (long head stretched and extended overhead); Secondary: Posterior Deltoids (shoulder stabilization during overhead hold)

Equipment Needed: Dumbbell or cable machine

Difficulty: Intermediate

✨ Benefits

Overhead tricep extensions lengthen the triceps to provide a rounded aesthetic shape for the arms. They help lock out an overhead pressing motion due to the triceps extending the elbow. Lastly, they help create stability in the elbow.

🔥 Burned Calories

Burns Approx. 40-60 kcal per 10 min at moderate intensity

Metabolic Impact: Low to moderate, focused on tricep isolation

Common Mistakes

1. Letting elbows flare out, straining shoulders.
2. Using momentum to swing weight up, reducing tricep work.
3. Not stretching fully behind head, missing long head emphasis.