Overhead Tricep Extension: How To Do, Muscles Worked, Variations

The overhead tricep extension is an isolation exercise that targets the tricep muscle. In this exercise, a weight is lifted overhead, engaging the tricep muscle and helping build strength.

Tricep overhead extension can be performed with various equipment, including a dumbbell, barbell, Cable or resistance band. It’s important to note that this study found that overhead extensions helped promote muscle growth compared to pushdowns,

The exercise can also be performed standing or seated, and various variations can be used to target the tricep muscle differently.

The most common way to perform this exercise is with a dumbbell while standing or sitting.

With so many options, you can tailor the overhead tricep extension to suit your goals and work towards building a bigger and stronger tricep.

• Cable Overhead Tricep Extension
• Barbell Overhead Extension
• Incline Tricep Extension
• Lying Overhead Extension
• Single Arm Tricep Extension and others.

Know Your Calorie Requirement To Build Muscle Mass

Overhead Tricep Extension Muscles Worked

• Primary muscles worked: Triceps Brachii (all three heads: long, lateral, and medial)
• Secondary Movers (Minimal Activation): Anconeus (small muscle located on the back of the elbow)
• Stabilizing Muscles: Forearms (wrist flexors and extensors), Core (rectus abdominis, obliques, erector spinae), rotator cuff muscles and forearm muscles

How To Do Overhead Tricep Extension

Standing overhead dumbbell tricep extension is a great way to add resistance and increase the intensity of your tricep workout.

1. You can perform it with various gym equipment and body positions.
2. Let’s know how to do it with a dumbbell in a standing position.
3. Cup the top bell of the dumbbell with both hands and put the dumbbell behind your head.
4. Stand with feet shoulder-width apart, knees slightly bent, and core engaged.
5. Raise the dumbbell overhead so that your arms are fully extended.
6. Keep your elbows close to your ears as you slowly lower the dumbbell behind your head.
7. After a brief pause at the bottom of the movement, proceed to press the weight back up to the initial position.

Know More: 21 Best Triceps Exercises for Muscle Mass and Strength

Tips and Techniques

• Start with a lighter weight to practice good form and technique. You can gradually increase the weight as your strength improves.
• It is important to warm up your muscles before starting your workout routine to avoid injury.
• During the exercise, keep your back straight, your abs engaged, and your elbows close to your ears.
• Move through the full range of motion, from fully extended arms to fully flexed arms. A full range of motion will ensure you work the entire tricep muscle and get the most out of the exercise.
• Find the perfect spot to lower the weight behind your head. If it is too high, you won’t get full range, and if it is too low, you risk shoulder strain.
• Don’t be afraid to fully extend your arms at the top. That last bit of extension is where the triceps really fire. Just don’t hyperextend or snap your elbows.
• Do not swing the weight or use momentum. Keep your arm straight and focus on engaging the tricep muscle.
• Try variations of the overhead tricep extension by changing equipment, body position, and grip position.
• Adjust the number of sets and reps based on your fitness level and goals. Here are some general guidelines for enhancing muscle mass.

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Overhead Triceps Extension Variations

As mentioned before, you can do this exercise sitting and standing. You can do the tricep extension with both arms or just one arm.

Below, you will find the best ways to do overhead tricep extension exercises with different types of equipment and positions to help you build stronger and bigger triceps.

1. Rope Overhead Triceps Extension

The overhead rope tricep extension is a variation of the tricep extension exercise used to build the triceps muscles.

This exercise is a game-changer because it gives you that extra stretch and a good range of motion. Rope handles are also great for people with wrist problems. They let wrists move naturally without any pain.

It’s great for anyone who wants to hit their triceps from all angles and see some serious gains.

How To Do

1. Attach a rope to the bottom pulley of the cable machine and face away from the pulley.
2. Hold the rope with both hands, palms facing each other (neutral grip), and extend your arms until your hands are directly above your head.
3. Your arms should be perpendicular to the floor, with the knuckles pointing to the ceiling.
4. Keep your arms close to your head for maximum triceps engagement.
5. Slowly lower the rope behind your head as you hold the upper arms stationary.
6. Slowly return to the starting position and repeat the desired number of sets and reps.

2. High Pulley Cable Overhead Extension

Unlike other tricep extensions, this exercise targets the long head of the triceps more effectively due to the overhead position.

The high pulley setup allows for a more extensive range of motion, giving your triceps a deeper stretch and a more robust contraction.

It offers almost unmatched versatility because it is easy to change the load, angle, grip positioning, and body positioning.

How To Do

1. Attach a rope to the top of a cable stack and stand up.
2. Pick up the rope overhead with a neutral grip (palms facing)
3. Step forward slightly to create tension in the cable. Your feet should be shoulder-width apart and lean forward.
4. Pull the rope downward until the elbows are almost locked out.
5. Slowly lower the attachment back behind your head.

3. One Arm Cable Overhead Extension

When doing an overhead tricep extension with a cable machine, then you must add single-arm exercise to correct potential imbalances.

The single arm overhead tricep extension helps target each side of the triceps separately. This balances the strength of each arm and gives you an asymmetrical look.

How To Do

1. Attach a stirrup (handle) to a cable pulley at a lower level.
2. Grasp the stirrup with one hand and press it up, over your head.
3. Turn away from the pulley, stagger your feet for balance, and lower your hand behind your back.
4. Your elbow should be raised high; the cable should be pulled taut.
5. As you exhale, raise the stirrup above your head by extending your elbow.
6. Inhale as you flex your elbow to lower the stirrup towards the starting position.
7. Repeat the exercise with your opposite arm.

Read More: How To Do Overhead Cable Tricep Extension Proper

4. One-Arm Overhead Dumbbell Tricep Extension

The one-arm dumbbell overhead triceps extension is a single-joint exercise that works the triceps and increases stability in the core and shoulder areas.

This lets you focus on perfect form in that one arm and allows for a greater range of motion.

How To Do

1. Stand shoulder width apart and lift a dumbbell overhead with your right hand.
2. Hold it straight overhead with an overhand grip (palm facing forward).
3. Keep your upper arm right beside your head, and lower the dumbbell behind your head and toward your left shoulder until your elbow forms a 90-degree angle.
4. Then, slowly lift it back to full arm extension. Repeat for as many reps and sets as desired.

5. Seated Dumbbell Overhead Tricep Extension

The seated version is also great for beginners or anyone who might have balance issues. It gives you a solid base of support, so you can really focus on perfecting your form and feeling those triceps work.

It’s still incredibly effective for building strength and definition in your triceps. So grab a dumbbell, find a bench, and try it. Trust me, your triceps will thank you.

How To Do

1. Sit on a flat bench and grab a dumbbell with both hands.
2. Keep the head in a fairly neutral position; don’t allow the neck to jut forward.
3. Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward.
4. Bend at the elbows and squeeze your triceps.
5. Slowly return to the starting position and repeat the desired number of sets and reps.

6. Incline Overhead Tricep Extension

The incline dumbbell overhead tricep extension is a real gem because it gives your triceps a new challenge. By lying on an incline bench, you’re changing the angle and emphasizing the long head of your triceps.

You can perform this exercise with a barbell, dumbbell, and cable machine.

You can also adjust the angle of your incline to find the position that works best for you.

How To Do

1. Grab a dumbbell or Ez bar and lie against an incline bench, face up, with your feet firmly planted on the floor.
2. Extend your arms over your shoulders with your palms facing each other.
3. Then, slowly lower the dumbbells behind your head by bending your elbows.
4. Hold this position for a count, and then raise your arms back up to the starting position with a controlled motion.

7. Overhead Barbell Tricep Extension

This exercise allows you to lift relatively heavy weights, which stimulate muscle growth and help build stronger arm muscles.

This exercise can be performed seated or standing and is commonly used in strength training programs to increase triceps muscle size and strength. You can adjust the grip width on the barbell to target your triceps in different ways.

How To Do

1. Stand or (sit on a low-back bench). Lift a barbell overhead with a shoulder-width grip.
2. Keep your upper arms right beside your head.
3. Slowly lower the bar behind your head until your elbows form 90-degree angles, then lift it back to full arm extension.
4. Keep your body and upper arms still. Only your forearms should move.

8. Resistance Band Tricep Overhead Extension

It’s super convenient, easy to set up, and gives you a fantastic tricep burn without needing any fancy gym equipment.

The band’s resistance is easier on your joints than heavy weights. Great for days when your elbows are feeling a bit tired.

How To Do

1. Secure the band with an object or place one foot in the middle of it to secure it to the floor.
2. Hold both handles and band and bring your hands behind your head.
3. Your elbows should be pointing forward on either side of your head.
4. Extend your arms to raise your hands, stopping just before your elbows lock out.
5. Bring back down and repeat.

Overhead Tricep Extension Workout Routine

They can be incorporated into your workout routine in various ways. Here are some options:

1. As a standalone exercise: Do on 3-4 sets of 8-12 reps.
2. As part of a tricep workout: Do them along with other tricep exercises.
3. As part of a full-body workout: Do them with other compound exercises like squats, deadlifts, and bench presses.

1. Tricep Focused Workout Routine

2. Upper Body Workout Routine

3. Full-Body Strength And Stability Routine

FAQs

What does overhead tricep extension work

The over-head tricep extension works the triceps, especially the long head of the triceps.

What head does the overhead tricep extension work

The overhead tricep extension works the long head of the triceps, which is the largest head of the triceps and is responsible for extending the elbow joint. It also works the medial and lateral heads of the triceps, but to a lesser extent.

Are overhead extensions good for the triceps?

Yes, overhead extensions are good for the triceps. They are a great way to isolate the triceps muscles and work them through a full range of motion. Overhead extensions also help to strengthen the long head of the triceps.

Is the overhead tricep extension a compound or isolation exercise?

The overhead tricep extension is an isolation exercise, as its main focus is on working the triceps.

Is overhead tricep extension push or pull?

Overhead tricep extensions are push exercises. Push exercises involve moving your arms away from your body, such as when you do a push-up or a bench press.

References

1. Maeo, Sumiaki & Wu, Yuhang & Huang, Meng & Sakurai, Hikaru & Kusagawa, Yuki & Sugiyama, Takashi & Kanehisa, Hiroaki & Isaka, Tadao. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science. 1-26. 10.1080/17461391.2022.2100279.
2. Alves D, Matta T, Oliveira L. Effect of shoulder position on triceps brachii heads activity in dumbbell elbow extension exercises. J Sports Med Phys Fitness. 2018 Sep;58(9):1247-1252. doi: 10.23736/S0022-4707.17.06849-9.
3. Kassiano, W., Nunes, J. P., Costa, B., Ribeiro, A. S., Schoenfeld, B. J., & Cyrino, E. S. (2022). Does varying resistance exercises promote superior muscle hypertrophy and strength gains? A systematic review. Journal of Strength and Conditioning Research, 36, 1753–1762. 

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.