Tricep Overhead Extensions

Primary Muscle


Secondary Muscle


Equipment Needed

Flat bench, dumbbell

Mechanics Type


Proper Exercise Technique

While sitting on a flat bench, pick up a dumbbell off the floor and place it on your thigh. Grip the weight by placing both hands, one overtop of the other, inside the dumbbell and holding the top set of plates. Use your thigh to help kick the weight up and up onto your shoulder. Extend the dumbbell directly overhead and fully extend your arms. Start the movement by lowering the dumbbell behind your head until you feel a complete stretch in your triceps. Pause very briefly at the bottom and then drive the weight back up by extending your elbows until they are fully locked out. Having a spotter is important for this lift in case you reach muscular failure when the weight is behind your head. The spotter can simply grab the weight from you and place it on the ground.

Tip: Try to keep your elbows as close to your head as you can during this lift in order to maximize the stress on your triceps. Also remember to use a full range of motion by fully stretching your triceps at the bottom and locking the weight out completely at the top. Having a spotter is very important for this exercise to make sure you don’t injure yourself.