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Sled Overhead Triceps Extension

The Sled Overhead Triceps Extension primarily targets your Triceps. It requires sled and is best suited to beginner lifters.

Beginner level · Equipment: Sled · Isolation · Push

Primary muscles: Triceps

How to perform Sled Overhead Triceps Extension

  1. Step 1. Attach dual handles to a sled using a chain or rope. Load the sled to an appropriate load.
  2. Step 2. Facing away from the sled, step away until there is tension in the line. Raise your hands above your head, keeping them together, palms facing each other. Your elbows should be pointed upward with the elbows flexed. This will be your starting position.
  3. Step 3. Extend through the elbow to straighten the arm. Ensure that your upper arm stays in position to isolate the triceps.
  4. Step 4. Upon full extension, step forward to take the slack out of the line. You may keep your feet staggered for more stability.

Frequently asked questions

Which specific muscles does the sled overhead triceps extension target?

This movement primarily targets the triceps brachii, with a significant emphasis on the long head due to the overhead shoulder position. The constant tension from the sled provides a unique stimulus compared to free weights.

What is the ideal body position for maintaining proper form?

Lean slightly forward with a staggered stance to maintain balance against the sled's resistance. Keep your elbows tucked close to your head and avoid letting them flare outward during the extension.

What are the most common mistakes to avoid during this exercise?

Avoid using momentum or leaning back to pull the weight, which shifts tension away from the triceps. Ensure the movement occurs only at the elbow joint rather than involving the shoulders.

How should a beginner approach this movement for the first time?

Start with a light sled load to master the coordination of walking while extending the arms. If the sled feels too unstable, practice the movement standing still before adding the walking component.

How should I program this exercise for hypertrophy or endurance?

Perform 3 to 4 sets of 12 to 20 repetitions or pull for a specific distance, such as 20 to 30 yards. This exercise is best used as a finisher or accessory movement late in a workout.

Sample sets & reps for Sled Overhead Triceps Extension

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

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 Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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