Dumbbell Overhead Triceps Extension
Builds the triceps, improving pressing strength for lifts like the bench press and push ups.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Sit or stand and hold one dumbbell overhead with both hands gripping the handle, keeping your elbows close together and pointing forward.
- 02
Brace your core and keep your thoracic spine neutral without overextending your lower back.
- 03
Lower the dumbbell behind your head in a controlled manner by bending your elbows, keeping your upper arms still and your shoulder blades lightly pulled together.
- 04
Press the dumbbell overhead by straightening your elbows and squeeze your triceps at the top.
Beginner's guide
§ 03 · GuideBuilds the triceps, improving pressing strength for lifts like the bench press and push ups.
You should feel it in your triceps, especially at the top. You should not feel it in your lower back or shoulders.
A common mistake is letting the elbows flare or arching the lower back. Keep your elbows close, brace your core, and reduce the weight if needed.
How to get started at the gym
§ 04 · SisuLiftDumbbell Overhead Triceps Extension is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your elbows close together and your upper arms still to keep the load on your triceps. Avoid arching your lower back by bracing your core and reducing the weight if needed.
This movement loads the triceps through a long range of motion and emphasizes the long head in particular.
More exercises: Triceps
§ 06 · Same muscles
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