Arms · 2–1–3
Overhead Triceps Extension
Learn Overhead Triceps Extension with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Triceps long head.
- Equipment
- One dumbbell and an upright bench
- Suggested tempo
- 2–1–3
PRIMARY MUSCLES
Triceps long head
SUPPORTING MUSCLES
Anconeus · Forearm stabilizers · Core stabilizers
Setup
- Sit against an upright backrest and cup one dumbbell securely with both hands.
- Move the dumbbell overhead with the elbows forward and close to the head.
- Brace the abdomen and glutes, keep the ribs down, and maintain a neutral neck.
Execution
- Keep the upper arms near the ears and lower the dumbbell behind the head.
- Stop within a comfortable shoulder and elbow range while the abdomen stays stable.
- Extend the elbows without allowing them to flare.
- Finish with straight but unlocked arms and the ribs down.
Breathing
- Inhale and stabilize the rib cage, pelvis, and shoulder blades without using breath holding to create momentum.
- Exhale during the curl or elbow extension, then inhale through the controlled return.
Common mistakes
- The elbows flare or the upper arms travel back and forth.
- The ribs flare, the lower back overarches, or the head moves forward.
- The grip is insecure or excessive depth stresses the joints.
Safety
- Begin light to confirm a natural wrist, elbow, and shoulder path before increasing the load.
- Secure plates, ropes, cable attachments, benches, and parallel bars before the set.
- Stop and seek qualified help for sharp pain, numbness, or weakness in the wrists, elbows, or shoulders.
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