Overhead Dumbbell Triceps Extension
Primary Muscle Group: Triceps
Secondary Muscle Group: Traps
Equipment Needed: Dumbbell
The Benefits of Overhead Dumbbell Triceps Extension
The Overhead Dumbbell Triceps Extension is a variation of the dumbbell triceps extension and an exercise used to isolate the muscles of the triceps.
Overhead extension exercises are particularly useful in targeting the long head of the triceps muscle. Having a larger and denser long head will give you an overall appearance of a larger tricep.
Isolation exercises for the triceps are particularly useful for those looking to achieve aesthetics. They can also be helpful for those looking to increase their strength on other pressing motions.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Overhead Dumbbell Triceps Extension
Make sure you have full control over the weight at all times because your shoulder joint is in an extremely vulnerable position if you lose control of the weight. If your shoulder over rotates behind your head it is highly likely it would pop out of place causing a dislocation which can lead to all types of injuries! Take your time and control the weight.
How To Do Overhead Dumbbell Triceps Extension
1. Select the desired weight from the rack and position an adjustable bench at 90 degrees.
2. To get into position, sit in an upright position and lift the dumbbell to the top of your shoulder. Take a deep breath, overlap your hands around the dumbbell, then press it into position overhead.
3. Maintain an overlapping grip and slowly lower the dumbbell behind your head by unlocking your elbows.
4. Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps.
For Perfect Technique
Don’t overextend through the lumbar spine, keep your ribcage down by maintaining tension through the abs and glutes.
Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
Keep the head in a fairly neutral position, don’t allow the neck to jut forward as this may place excessive pressure on the cervical spine.
Once you have mastered the Overhead Dumbbell Triceps Extension you can try alternative exercises that target similar muscle groups such as;
How To Do Skull Crushers
1. Select your desired weight and sit on the edge of a flat bench with the bar.
2. To get into position, lay back and keep the bar close to your chest. Once you are supine, press the weight to lockout.
3. Lower the weights towards your head by unlocking the elbows and allowing the ez bar to drop toward your forehead or just above.
4. Once your forearms reach parallel or just below, reverse the movement by extending the elbows while flexing the triceps to lockout the weight.
How To Do Cable Triceps Pushdowns
1. With your feet shoulder width apart, face a pulley machine with an attached rope, v-bar, or solid straight bar hanging at chest height.
2. If you are using a rope, grab the rope towards the butt end with your palms facing together. If you are using a bar, grab the bar with your palms facing down.
3. Make sure your chest is high, your shoulder blades are together, and you are bending slightly forward to initiate the exercise.
4. With your elbows tucked in tight to your sides, bring the attachment down until your arms are fully extended.
5. Pause at the bottom of the repetition and flex your triceps for maximum contraction. Make sure you maintain a neutral wrist position the entire time.
6. Slowly release the weight and return to the starting position.