Overhead Dumbbell Triceps Extension
Triceps, especially the long head1 dumbbell
The overhead triceps extension is a two-handed press with one dumbbell behind your head. Your arms are overhead, which stretches the long head of the triceps and works it hard.
How to do the Overhead Dumbbell Triceps Extension
- Hold one dumbbell upright with both hands cupped under the top end, and raise it overhead, standing or seated.
- Keep your upper arms close to your ears and pointing at the ceiling.
- Bend your elbows to lower the dumbbell behind your head for three seconds, until you feel a stretch.
- Press back up to full lockout without letting your ribs flare.
Common mistakes
- Your elbows flare out. Squeeze your elbows toward your ears and use a lighter dumbbell.
- Your lower back arches. Squeeze your glutes and keep your ribs down, or sit with your back against a bench.
- You bounce out of the bottom. Lower for three seconds and press smoothly from the stretch.
Equipment and setup
One dumbbell is enough. Stagger uses 40 lbs (18 kg) for 12 reps. Sit on a bench with a back, or stand with your feet hip width apart.
A chair with a back works as well as a bench, and standing works if you can keep your ribs down.
Easier and harder versions
Easier: Use a lighter dumbbell, or do the extension one arm at a time with a very light dumbbell.
Harder: Pause for a second at the stretch or use a heavier dumbbell. Stagger runs 12 reps at a 3-0-1 tempo.