If you've been to the gym, you may have seen someone perform an exercise where a dumbbell rests behind the neck during the down phase before the arm is extended overhead. This unique looking exercise is the overhead triceps extension. The triceps can be a tricky area to target without specialized equipment, but the overhead triceps extension is an exercise that can be done with only one dumbbell. Stress proper form and cadence in this exercise for maximum benefits.
The Exercise
To perform the overhead triceps extension, sit on a bench and hold a dumbbell in one hand, extending it overhead. Keep your elbow still and close to your head. Lower the dumbbell in an arc behind your head and neck as far as you can. Pause, allow your triceps to stretch, then press the weight back up to the starting position by extending your arm. You may want to use your other arm to brace the trunk of your body, which will help you maintain balance. Switch hands to work your other arm.
Variations
Depending on your access to equipment, you can perform some unique variations of the overhead triceps extension. Perform two-handed overhead triceps extensions if you have a heavier dumbbell. Wrap your hands around one end of the dumbbell, keeping the handle centered between your hands to grip the dumbbell in this exercise. If you have two dumbbells, you can perform alternating or simultaneous overhead triceps extensions for increased efficiency. Other variations can be performed with cable attachments or resistance bands, and all of these exercises can be performed from the standing position. "Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding" recommends balancing yourself during standing overhead triceps extensions by using your other hand to hold onto something.
Execution
The overhead triceps extension requires particularly good form to be effective. If you do not keep your upper arm stationary and your elbow close to your head, your shoulder and back muscles will end up lifting the weight. Keep your repetitions slow and concentrate on good form before attempting too many repetitions. Perform three or four sets of 10 to 15 repetitions. As you progress, you can add more weight and lower your repetitions.
Effects
While building mass on the entire back area of the upper arm, the overhead triceps extension adds definition and separation to the three heads, or muscle areas, that make up the triceps. Stronger triceps support many other upper-body exercises, particularly the chest and shoulder presses.
References
- "Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger; 1987
- Hard Gainers Home Gym: Overhead Triceps Extension
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