Overhead Triceps Extension
The overhead triceps extension has you lower a dumbbell behind your head with elbows pointing at the ceiling, stretching the long head of the triceps under load before pressing back to lockout. It suits anyone building arm size, because the overhead position trains the triceps at the length where most pressing work never takes it. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 sets x 3-6 reps | 2-3 min |
| Muscle | 3-4 sets x 9-12 reps | 60-90 sec |
| Endurance | 2-3 sets x 18-27 reps | 30-45 sec |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner-friendly with a light dumbbell, but keeping the upper arms vertical takes more shoulder mobility than it appears.
Proper form — 5 cues
- Hold one dumbbell in both hands, palms cupping the inner plate, and press it overhead.
- Pin your upper arms beside your ears — only the forearms travel during the rep.
- Lower the dumbbell behind your head until you feel a deep stretch down the back of the arms.
- Drive the weight back up by straightening the elbows, stopping just short of slamming into lockout.
- Keep ribs down and glutes tight so the lower back does not arch as the weight drops back.
Breathing: Inhale as the dumbbell lowers behind your head, exhale as you press to lockout.
The 3 mistakes Maddy corrects most
Common questions
Overhead triceps extension vs pushdown — which builds more muscle?
They complement rather than compete. The overhead extension loads the long head at a full stretch, which pushdowns cannot do because the arm stays at your side. Pushdowns let you handle smooth constant tension with less shoulder mobility demand. A complete arm program usually includes one overhead movement and one pushdown-style movement across the week.
Why do my elbows hurt on overhead extensions?
Usually one of three things: the weight is too heavy for strict form, you are bouncing out of the stretched position, or your weekly triceps volume jumped too fast. Reduce the load, slow the lowering phase to three seconds, and warm up the elbows with a light set of 15 to 20 first. If sharp pain continues, swap the movement out and have it assessed.
Can I do this with one arm at a time?
Yes — the single-arm version uses a lighter dumbbell held palm-forward and lets you compare sides directly, which is useful if one arm consistently lags. The trade-off is that lighter dumbbells and longer sets test your patience, and shoulder position is harder to hold. Most people build with the two-hand version and use single-arm work to address imbalances.
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