Triceps Overhead Extensions

Introduction

The Triceps Overhead 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 highly effective for enhancing the size, strength, and definition of the triceps, making it a staple in hypertrophy-focused training regimens. By extending the arms overhead and engaging the triceps through a full range of motion, this movement not only promotes muscle growth but also improves overall arm stability and functionality. Whether performed with a dumbbell, barbell, or cable, the Triceps Overhead Extension is versatile and can be adapted to suit various fitness levels and training goals.

Execution

How to Execute Triceps Overhead Extensions

Setup

1. Choose a dumbbell with an appropriate weight for your fitness level.
2. Stand with your feet shoulder-width apart or sit on a bench with back support.
3. Hold the dumbbell with both hands, gripping it by the inner plate or handle.
4. Lift the dumbbell overhead, fully extending your arms. Your palms should be facing upward, and your elbows should be close to your ears.

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.
3. Lower the dumbbell until your forearms are parallel to the floor or you feel a stretch in your triceps.
4. Exhale and extend your elbows to lift the dumbbell back to the starting position, fully straightening your arms.
5. Repeat for the desired number of repetitions.

Finishing

1. After completing your set, carefully lower the dumbbell to shoulder height.
2. Place the dumbbell back on the rack or floor safely.
3. Take a moment to stretch your triceps and shoulders to aid in recovery.