How to do a Overhead Triceps Extension
The standing overhead triceps extension uses a barbell held above your head, lowered behind it by bending the elbows and pressed back up. With your arms overhead, the long head of the triceps works from a deep stretch. It suits intermediate lifters with good shoulder mobility who want fuller, stronger triceps.
- Primary muscles
- Triceps (triceps brachii, especially the long head)
- Also works
- Shoulders (deltoids), Core (abdominals and obliques), Forearms
- Equipment
- Barbell
- Level
- Intermediate
Step by step
- Stand with your feet about shoulder-width apart and hold a barbell with a narrow overhand grip.
- Press the bar straight overhead, brace your core, and squeeze your glutes so your ribs stay down.
- Keeping your upper arms close to your head, bend your elbows to lower the bar behind your head.
- Lower until your triceps feel a strong stretch, without letting your lower back arch.
- Straighten your elbows to drive the bar back up over the top of your head.
- Squeeze your triceps briefly at the top, then begin the next rep with the same slow lowering.
Coaching cues
- Point your elbows forward, not out to the sides.
- Stay tall and keep your ribcage stacked over your hips the whole set.
- An EZ-bar or a single dumbbell is a friendlier option if your wrists or shoulders feel cramped.
Common mistakes
Arching the lower back
Brace your abs and squeeze your glutes, and lighten the load if your back still arches.
Elbows flaring wide
Keep your elbows roughly shoulder-width and close to your head throughout.
Short range of motion
Lower the bar far enough to feel a stretch, as long as your shoulders stay comfortable.
Sets and reps
Strength
3–4 sets of 6–8 reps
Muscle growth
3–4 sets of 10–12 reps
Endurance
2–3 sets of 15–20 reps
Alternatives
FAQ
Why are overhead triceps extensions good for arm growth?
Raising your arms overhead stretches the long head of the triceps, the largest of its three heads. Training a muscle in a lengthened position is an effective way to build size.
Can I do overhead triceps extensions seated?
Yes. Sitting on a bench with back support reduces the urge to arch your lower back and can make it easier to focus on the triceps.
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