Overhead Triceps
The Overhead Triceps primarily targets your Triceps, with support from Lats. It requires stretch and is best suited to expert lifters.
Expert level · Equipment: Stretch · Static
Primary muscles: Triceps Secondary muscles: Lats
How to perform Overhead Triceps
- Step 1. Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your elbow and wrist. This will be your starting position.
- Step 2. Attempt to extend the arm straight into the air as your partner prevents you from doing actually doing so.
- Step 3. After 10-20 seconds, relax the arm and allow your partner to further stretch the tricep by applying gentle pressure to the wrist. Hold for 10-20 seconds, and then switch sides.
Frequently asked questions
Which specific muscles does the bodyweight overhead triceps extension target?
This exercise primarily targets the triceps brachii, with a specific emphasis on the long head. The overhead position places the muscle in a stretched state, increasing mechanical tension.
How can I maintain proper form during this movement?
Keep your elbows tucked close to your head and avoid letting them flare outward. Maintain a neutral spine by engaging your core to prevent excessive arching in the lower back.
What is a common mistake to avoid when performing this exercise?
Using a limited range of motion is a frequent error. Ensure you lower your hands fully behind your head to achieve a deep stretch before extending the arms completely.
How can beginners make this exercise easier to perform?
Beginners can reduce the difficulty by adjusting the angle of their body against a wall or elevated surface. A more vertical torso position decreases the percentage of bodyweight being lifted.
What is the recommended set and rep range for triceps growth?
Perform 3 to 4 sets of 10 to 15 repetitions to maximize metabolic stress. Focus on a controlled eccentric phase and a strong contraction at the top of each movement.
Sample sets & reps for Overhead Triceps
- Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
- Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
- Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Triceps exercises
- Band Skull Crusher — band
- Bench Press - Powerlifting — barbell
- Bench Press with Chains — barbell
- Board Press — barbell
- Cable Incline Triceps Extension — cable
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