Overhead Triceps

Also called overhead dumbbell extension and overhead tricep extension (dumbbell).

Works

Triceps, plus lats

Equipment

Bodyweight

Level

Advanced

Type

Isolation

How to do it

Setup. Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your elbow and wrist. This will be your starting position.

1. Attempt to extend the arm straight into the air as your partner prevents you from doing actually doing so.
2. After 10-20 seconds, relax the arm and allow your partner to further stretch the tricep by applying gentle pressure to the wrist. Hold for 10-20 seconds, and then switch sides.

Cues

• Both hands under the top plate.
• Elbows by the ears.
• Lower behind the head, extend fully.

Common mistakes

• Elbows flaring.
• Arching the back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow and a sore shoulder. Pain that's sharp or gets worse set to set means stop.