Seated Overhead Tricep Extension

Introduction

The Seated Overhead Tricep Extension is a fundamental isolation exercise designed to target the triceps brachii, the muscle group located at the back of the upper arm. This exercise is particularly effective for enhancing muscle hypertrophy and strength in the triceps, making it a staple in any comprehensive upper body workout regimen. By performing the movement in a seated position, you can better stabilize your body, allowing for greater focus and control on the triceps. Utilizing either a dumbbell or an EZ-curl bar, the Seated Overhead Tricep Extension involves extending the arms overhead and then lowering the weight behind the head, ensuring a full range of motion to maximize muscle engagement and growth.

Execution

How to Perform Seated Overhead Tricep Extension

Setup

1. Choose a suitable dumbbell weight. Start with a lighter weight if you are new to this exercise.
2. Sit on a bench with back support. Keep your feet flat on the floor, shoulder-width apart.
3. Hold the dumbbell with both hands, gripping it by the inner plate or handle. Your palms should be facing upward, and your thumbs should be wrapped around the handle for a secure grip.
4. Lift the dumbbell overhead until your arms are fully extended. Your elbows should be close to your ears, and your upper arms should be perpendicular to the floor.

Execution

1. Inhale and brace your core to maintain stability.
2. Slowly lower the dumbbell behind your head by bending your elbows. Keep your upper arms stationary and close to your head throughout the movement.
3. Lower the dumbbell until your forearms touch your biceps or you feel a stretch in your triceps.
4. Pause briefly at the bottom of the movement.
5. Exhale and extend your elbows to lift the dumbbell back to the starting position. Focus on using your triceps to drive the movement.
6. Repeat for the desired number of repetitions.

Finishing

1. After completing your set, carefully lower the dumbbell to your lap.
2. Stand up slowly, maintaining control of the dumbbell.
3. Place the dumbbell back on the rack or floor safely.