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Exercise handout — move better, feel better.
Overhead Triceps Extension
Extend dumbbell overhead behind head to strengthen triceps in a stretched position. Good for full triceps development.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- 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
dumbbells
Home Options
- dumbbells
No equipment? Try: Resistance band, Cable, EZ bar
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 down / 2 up
Tempo
Step-by-Step Guide
Set up
- Stand or sit with good posture
- Hold dumbbell vertically overhead with both hands
- Upper arms point straight up
Step 1 of 5
Keep upper arms vertical and still
Step 2 of 5
Bend elbows to lower weight behind head
Step 3 of 5
Feel stretch in triceps
Step 4 of 5
Extend elbows to push weight back up
Step 5 of 5
Full lockout without hyperextending
Breathing
- Inhale on lower
- Exhale on press up
Form Cues
- Upper arms stay vertical
- Only elbows bend
- Control the lowering
- Full extension at top
Common Mistakes to Avoid
- Elbows flaring wide
- Upper arms moving
- Not going deep enough
- Using too much weight
Safety Information
Avoid if overhead position causes tingling (may indicate cubital tunnel). Use caution.
Progressions
Increase weight gradually
Regressions
Use lighter weight
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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.