The overhead triceps extension is an exercise that targets the triceps. It also works the shoulders, chest and back. The exercise demands a lot of work from the triceps and beginners are advised to perform the exercise paying special attention to technique and form.
This exercise is a great way of developing bigger triceps and must be a part of a set of exercises for the upper body.
Equipment:
Both men and women can perform the overhead triceps extension using dumbbells and a padded bench or a standing cable machine.
How to do the overhead triceps extension
Starting position:
- Sit on a bench with your feet shoulder width apart
- Keep your back straight
- Grab one dumbbell each in both hands
- In a smooth movement, lift the dumbbell overhead with both hands.
- Hold the end of the dumbbell behind the head in such a way that it is pointing to the floor
Movement:
- Inhale as you lower the forearm by extending the elbows. Take care to avoid hitting the back of your neck with the dumbbells. Elbows should be parallel to the floor.
- Maintain full arm flexion by allowing the weight of the dumbbell to pull the arm backwards.
- Elbows should be pointing straight up
- After lowering the dumbbell as far as it is comfortable, raise it back up, bringing it over your head. Exhale and tighten your abs as you raise the dumbbell.
- Repeat the movement until you find it hard to maintain the correct form.
Tips:
- Do not lock your elbows at the top of the exercise.
- Keep the dumbbell in a vertical position so that it is facing down all the while.
- Do not arch or sway your back.
- The upper arms should be restrained from moving by placing the elbows at a fixed point.
- Do not use any jerking movements. The movement should be well controlled and slow.
- Choose a comfortable weight.
Variations:
You can do this exercise with a barbell but it will be much more difficult technically. You can also use a dumbbell and do one arm tricep extension.
Repeat the exercise 8-15 times per set and perform 2-3 sets with a rest of 30-60 seconds between sets.
In Conclusion:
Your biceps and triceps are parts of a whole. You cannot develop one and ignore the other. Many people make the mistake of working their biceps and ignoring their triceps.
Overhead triceps extension allows you to tax the triceps and make them work hard. By making this exercise a regular part of your upper body exercise program, you can give your upper body a more thorough and complete workout.
Other tricep exercises that you may wish to do is the tricep kickbacks
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