Overhead Tricep Extension: Technique, Variations and More

Overhead tricep extensions are a popular exercise that helps tone your upper arm flab. Triceps are an integral part of the upper body's ability to generate force. Isolating the triceps during your workout is essential for growth and strength because it makes up two-thirds of your upper arm.

The overhead tricep extension is a great exercise for this purpose. Every tricep routine makes sure to feature the overhead tricep extension as a key player.

Strong triceps help the chest and shoulder muscles in a wide variety of pressing activities; from staples of the weightlifting world like the shoulder press and bench press, to more mundane activities like picking up your kids or putting away heavy groceries on high shelves.

There are many variations of this exercise you can do (Image via Flickr)

Anatomy of the Triceps Muscle

The triceps brachii is a triangular muscle with two main functions. The first is the straightening of the arm or elbow, a position in which the arm is fully extended. The second function involves pulling the arm down from an overhead position (shoulder extension). The triceps also serve as crucial shoulder-joint stabilizers.

There are two points of origin for this muscle: the back of the scapula and the back of the humerus (upper arm bone). The tricep muscle runs along the length of the upper arm to attach to the tip of the elbow, called the olecranon process of the ulna.

The triceps consist of the medial head, the lateral head, and the long head. The overhead tricep extension works out the long head of the muscle the hardest. The exercise works out all three heads of the triceps and should be added to any fitness routine.

Overhead extensions help to strengthen the tricep muscles, thus strengthening your arms (Image via Unsplash @Bruce Mars)

Overhead Tricep Extension Technique

As a general rule, the overhead tricep extension is done either standing or sitting, with the aid of a dumbbell (or a kettlebell). The weight can be held overhead by grabbing the inside of a dumbbell plate with both hands or by holding onto the ends of a kettlebell.

• Carefully lower the load as far as you can behind your head by bending your elbows. Always keep your back straight and your abs tight. The load should be distributed so that your spine is straight.
• Then, at the bottom, extend the weight back overhead by straightening the elbows. Keep your body in a fully extended position for a short period of time before returning to the starting position. Maintain a slow and steady pace.
• Pick a weight that will test you but still permit you to perform the lift in proper form. Slow and steady is the way to go.

Strong triceps help to improve lifting strength (Image via Unsplash @John Arano)

Variations of Overhead Tricep Extension

There are some overhead tricep extension variations that you can do if you dont want to do the standing exercise. Although the standing triceps extensions are the most common, variations that involve sitting or lying on a bench or the floor are also valid. You have the option of doing the exercises with either arm separately or simultaneously.

To make the overhead tricep extension easier or harder, you can adjust the weight you're using. Lifting objects around the house, such as a water bottle or jug, can serve as a substitute for dumbbells if you don't have any.

Seated Overhead Dumbbell Extension

Sitting on a chair, weight bench, or balance ball and flexing and extending a weight over your head is basically the seated triceps extension. This is the same movement as the standing version.

Being able to keep your hips firmly grounded and your lower body at rest makes it easier to maintain good posture while seated. You'll find it much simpler to maintain upper-body stability, but you'll still need to use your core to keep your torso from swaying.

Lying triceps extensions or skull crushers are a variation of the original standing exercise (Image via Flickr)

This variation can be done with either one dumbbell held in both hands or with one dumbbell in each hand. You could also use a medicine ball or kettlebell.

Put your feet on the floor about shoulder-width apart and sit on a ball or a bench. Maintaining good form during a movement requires constant attention to the abdominal muscles. Similar to the standing version, the weight is lifted and extended.

Lying Triceps Extension

The lying triceps extension, known as a skull crusher, is typically done while lying on a flat bench. Although not identical, it's close enough to serve as a substitute if you lack the range of motion in your upper body to properly execute the standing or sitting version.

This variation can be done with either one dumbbell held in both hands or with one dumbbell in each hand.

• Start by lying down on a flat surface, like a mat on the floor or a weight bench.
• Cupping the dumbbell with both hands as you would for a triceps extension, but with the weight held high in the air, will strengthen your triceps.
• Bring the weight down by bending at the elbows until it is almost behind your head. It's important to hold the upper arms still and perpendicular to the body.
• Keep bringing the weight down until the top of the dumbbell is at the same height as the bench.
• Turn the action backwards until the load is where it was before.

Apart from these variations, the single arm tricep extension cable version of the overhead tricep extension exercise is also quite popular.