Triceps Overhead Extension

Triceps Overhead Extension is an effective exercise to isolate and strengthen the triceps , which is the largest muscle on the back of the upper arm. This exercise is excellent for building muscle mass and improving arm definition, while also helping to increase strength in the shoulders and improve joint stability.

Correct technique

Follow these steps to perform the Triceps Overhead Extension correctly:

1. Stand with your feet shoulder-width apart and hold a dumbbell or barbell with both hands behind your head.
2. Keep your elbows close to your head and stretch your arms straight up until they are fully extended.
3. Slowly lower the weight behind your head by bending your elbows while keeping your upper arms stable.
4. Press the weight back up to the starting position using your triceps.

Common errors

Here are some common mistakes to avoid during the Triceps Overhead Extension:

• For wide elbows: Keep the elbows close to the head to isolate the triceps as much as possible and reduce strain on the shoulders.
• Incorrect weight use: Start with a light weight to ensure good form. Increase in weight should be gradual to avoid injury.
• Lack of control: Lower the weight slowly and control the movement. Avoid using momentum to push the weight back up.

Modifications and variations

You can try these variations of the Triceps Overhead Extension:

• Beginner Modification: Use one hand and a lighter weight to focus on form. This makes it easier to control the movement.
• Advanced variation: Try the exercise with a cable machine to provide more even resistance throughout the movement, or perform it seated to increase stability.

Repetitions and sets

Aim for 3 sets of 10-15 repetitions for muscle growth and endurance. Adjust the weight according to your skill level, making sure to maintain proper form throughout all repetitions.