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Weight-Plate Overhead Triceps Extension

IntermediateStrengthTier T3

You stand holding a weight plate overhead by its rim with both hands and straight arms. You bend your elbows to lower the plate behind your head, then straighten the arms again.

Targets: Elbow
Muscles: Triceps

Stop if

If anything hurts or feels wrong, stop and ask a qualified health professional.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Use a small plain weight plate that you can hold overhead on straight arms. Choose a light one, and clear the space around you so nothing is near the plate's path.
  • Stand with your feet shoulder-width apart and hold the plate overhead with both hands, elbows close to your head. A light band is an easier option and kneeling is a harder one.
  1. A woman standing tall with feet shoulder-width apart, both arms straight up beside her ears, holding a small round black plate upright by its rim above her head.

    Step 1 of 3

    Stand with your feet shoulder-width apart. Hold the plate overhead with both hands and your arms straight, elbows close to your head.

  2. The same woman with her upper arms still vertical beside her ears, both elbows bent, holding the round plate upright behind her head.

    Step 2 of 3

    Bend your elbows to lower the plate behind your head. Keep your upper arms still and your elbows close to your head.

  3. A woman standing tall with feet shoulder-width apart, both arms straight up beside her ears, holding a small round black plate upright by its rim above her head.

    Step 3 of 3

    Stand with your feet shoulder-width apart. Hold the plate overhead with both hands and your arms straight, elbows close to your head.

Breathing

  • Breathe normally.

Safety Information

Keep the elbows tucked and lower under control. Keep the plate clear of the head and neck. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.