To begin the overhead triceps extension, choose a dumbbell at a weight that you are comfortable with.
To see the greatest results, you need to be able to lift the dumbbell for anywhere from 8 to 15 repetitions in each set.
If you are new to this exercise, start out with 5 to 10 pounds and work your way up accordingly.
If you have a weak back with a strain or injury, start the overhead triceps extension seated on an exercise bench or a chair.
If you are interested in a more advanced exercise, you can use an exercise ball to create a further challenge. An exercise ball will cause you to engage your core to remain stable so that you will be working out your core and upper body at the same time.
How to Do the Overhead Triceps Extension
1. To start the exercise, hold the dumbbell with both of your hands straight up with the weight slightly behind your head.
2. Point the dumbbell down toward the floor, and grasp directly underneath the top of the dumbbell with both hands.
3. Begin to lower the dumbbell down behind your head, but keep your upper arms in the same position. Only your lower arms should be bending in the overhead tricep extension.
4. Once you have lowered the dumbbell as far as you are comfortable with, raise it back to the starting position. Make sure to exhale as you extend to raise the dumbbell back up to its original position. This is one repetition.
5. Complete the exercise again, slowly lowering the dumbbell in a controlled and smooth motion. Remember to inhale as you lower the dumbbell in the overhead tricep extension. Tighten your core and exhale when you extend to raise the dumbbell back to the starting position.
When you perform this exercise, it is best to go as slow as you are comfortable with. Instead of performing the exercise quickly, try to count to three in your lowering motion, and count to three again when you return the weight to its starting position.
Complete this exercise in 8 to 15 repetitions in a total of 3 sets.
This exercise can also be easily performed with the cable pulley machine at the gym. If you would prefer to safely add resistance without the risk of injury, then it is recommended to use a cable for the tricep extension as opposed to a free weight.
To give an example, if you’re hoping to up your weight to anywhere near 100 pounds, it is best to use the cable pulley machine.
The cable pulley machine is beneficial for the tricep extension since you will only have to hold a cable or rope in both of your hands as you extend over your head. This will give you much more control and prevent the risk of injury as you increase your weight to the hundreds of pounds.
If you are beginner that has a difficult time controlling your weight, it is still beneficial to use the cable machine for the tricep extension. You can also add a variation to this exercise of using the cable or rope to exercise one arm at a time.
This will give you the opportunity to better focus on your form. You can challenge each arm more effectively by dividing up the weight that you lift and alternating your sets for each arm.
Whether you are using a dumbbell or a cable, it is important to focus on the angle of your extension.
* Make sure that the dumbbell or cable is kept vertical as you lift and lower.
* Make certain to keep your back neutral,
* and try not to sway or arch your back since it could cause strain or injury.
To see the greatest results in the overhead triceps extension, do not allow your upper arms to move throughout the exercise. This will ensure that your triceps are targeted and conditioned effectively.
The slower and more controlled that you perform the exercise, the more successfully that you will be able to target your triceps and improve your results in your upper body strength training routine.