Fitness Volt
  • Bodybuilding
  • Strongman
  • Powerlifting
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • 2023 WSM
      • Arnold Classic
      • Mr. Olympia
      • Results
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Strongman
  • Powerlifting
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • 2023 WSM
      • Arnold Classic
      • Mr. Olympia
      • Results
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Exercise Guides
Fact Checked
Fact Checked
This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc.) throughout the article, are reference links to peer-reviewed studies.
Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
Read Our Editorial Process

Seated Dumbbell Overhead Tricep Extension (Triceps)

How to do the seated dumbbell overhead tricep extension

Dr. Malik

Written by Dr. Malik

Updated by Chris Stone, PT

Last Updated onApril 17, 2023

Seated Dumbbell Overhead Triceps Extensions

Seated Dumbbell Overhead Triceps Extensions

The seated dumbbell overhead tricep extension is a fantastic movement which builds optimal muscle and strength in all three heads of the tricep muscle. Now, this exercise is a favorite for making big gains but you must use proper form and take precaution for optimal safety and effectiveness.

And perhaps the biggest concern with this movement is the stress it could potentially place on your elbows. So, make sure to warm up sufficiently before even considering using heavy dumbbells.

The overhead dumbbell extension can either be performed using two hands like the example we’re providing, or you can train with one arm using lighter resistance. But either way, it’s a must in any tricep workout.

In This Exercise:

  • Target Muscle Group: Triceps Brachii
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Dumbbell
  • Difficulty: Beginner/Intermediate

Benefits of Overhead Triceps Extensions

Enhanced Triceps Strength and Size

Overhead triceps extensions directly target the triceps brachii, a three-headed muscle that comprises a significant portion of your upper arm. By consistently performing this exercise, you can increase the size and strength of your triceps, leading to better arm definition and overall upper body strength.

Improved Shoulder Stability

The overhead position of this exercise engages the shoulder muscles, specifically the deltoids and rotator cuff. This engagement helps improve shoulder stability and range of motion, which can translate to better performance in other upper body exercises.

Functional Fitness

Strong triceps play a crucial role in daily activities, such as pushing, pulling, and lifting. Overhead triceps extensions can help you develop the strength and endurance necessary for these functional movements

Proper Form and Technique

Step-by-Step Instructions

  1. Select the appropriate weight: Choose a dumbbell, barbell, or resistance band that allows you to complete 8-12 repetitions with proper form.
  2. Prepare your stance: Stand with your feet shoulder-width apart, knees slightly bent, and engage your core.
  3. Grip the weight: With both hands, hold the weight behind your head, maintaining a close grip for a barbell or interlocking your fingers for a dumbbell.
  4. Position the weight: Lower the weight down behind your head, bending your elbows and ensuring they are close to your head.
  5. Perform the extension: Extend your arms upwards, fully straightening your elbows and lifting the weight above your head.
  6. Lower the weight: Slowly return the weight to the starting position, keeping your elbows close to your head throughout the movement.
  7. Repeat: Perform the desired number of repetitions, maintaining proper form throughout.

Tips:

  • Always warm up and work your way up to heavier dumbbells to protect the elbows and prevent pain.
  • Training with light to moderate dumbbells is recommended for elbow safety.
  • The seated dumbbell overhead tricep extension is a mass builder for all three heads of the tricep muscles.

Common Mistakes and How to Avoid Them

Flaring Elbows

Keep your elbows close to your head during the exercise. Allowing them to flare out can place unnecessary stress on your shoulders and reduce the effectiveness of the triceps workout.

Hyperextending the Lower Back

Engage your core and maintain a slight bend in your knees to prevent arching your lower back. Hyperextending the lower back can lead to discomfort and potential injury.

Rushing Through the Movement

Focus on performing each repetition with control, emphasizing both the concentric and eccentric portions of the movement. Rushing can lead to improper form and decreased effectiveness.

Variations and Progressions

Seated Overhead Triceps Extension

Perform the exercise while seated on a bench with back support. This variation can help you maintain proper form by minimizing lower back strain and encouraging core engagement.

Alternating Dumbbell Overhead Triceps Extension

Hold a dumbbell in each hand and perform the exercise one arm at a time. This variation can help you focus on each triceps muscle individually and identify any imbalances.

Overhead Triceps Extension with Resistance Bands

Attach a resistance band to a sturdy anchor point above your head and perform the exercise. This variation provides constant tension throughout the movement, leading to increased muscle activation.

Incorporating Overhead Triceps Extensions into Your Routine

Workout Frequency and Volume

Incorporate overhead triceps extensions into your upper body or arm-focused workout routines. Aim to perform 3-4 sets of 8-12 repetitions, allowing for adequate rest (48-72 hours) between sessions to promote muscle recovery and growth.

Supersets and Compound Sets

To increase workout intensity and maximize your time, consider incorporating supersets or compound sets into your routine. A superset involves performing two exercises back-to-back with minimal rest, while a compound set includes three or more exercises performed consecutively.

For example, you can perform a superset of overhead triceps extensions and bicep curls, or a compound set of overhead triceps extensions, close-grip bench presses, and triceps dips.

Advanced Techniques

To further challenge your triceps and promote muscle growth, you can incorporate advanced techniques such as drop sets, rest-pause sets, or slow negatives.

  • Drop Sets: After completing a set of overhead triceps extensions, immediately decrease the weight and perform another set to failure.
  • Rest-Pause Sets: Perform a set of overhead triceps extensions to failure, rest for 10-15 seconds, and then perform another set using the same weight.
  • Slow Negatives: Emphasize the eccentric portion of the movement by lowering the weight slowly (e.g., 3-5 seconds) during each repetition.

Conclusion

In conclusion, the overhead triceps extension is a highly effective exercise for targeting and isolating the triceps muscles, comparable to tricep extensions performed with elbows at your sides. Both variations deliver excellent results when it comes to triceps development.

By using proper form, incorporating variations, and employing advanced techniques, you can achieve impressive results and improve your overall upper body strength. Furthermore, the overhead triceps extension promotes stability in the shoulder and core regions, helping to minimize the risk of injury and enhance overall functional fitness.

This exercise is an excellent addition to your routine, especially if you usually perform tricep pulldowns or kickbacks, as it provides variety and keeps your workouts engaging. So, incorporate the overhead triceps extension into your fitness regimen, prioritize safety, and consult a fitness professional if you need guidance or have concerns about your form.

As you work towards achieving stronger, well-defined triceps, challenge yourself to come up with a witty remark or two about this essential upper body muscle. Enjoy the journey towards greater strength, stability, and variety in your workouts!

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Arms Exercise Guides
Previous Post

Former Strongman Mark Henry Speaks Out On Hafthor Bjornsson’s Steroid Use

Next Post

Machine-Assisted Pull-Up (Back)

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

Related

Band Pushdown Guide

Band Pushdown Exercise Guide: Muscles Worked, How-To, Benefits, and Variations

It's not a stretch (pun intended) to say that band pushdowns are a powerful tool that anyone can use to...

How To Flex Your Triceps

Bodybuilding School: How to Flex Your Triceps

There isn’t a bodybuilder alive who doesn’t want bigger, more muscular arms. However, that often means they spend too much...

Rear Delt Dumbbell Exercises

13 Best Rear Delt Dumbbell Exercises

When training shoulders, most people focus on the front and side delts by doing pressing and lateral raise exercises. Those...

Romanian Deadlift With Dumbbells

Romanian Deadlift with Dumbbells: Muscles Worked, How-To, Benefits, and Alternatives.

There are several exercises that are usually done with a barbell that may actually be better for you if you...

Jay Cutler Workout Tip

Jay Cutler Compares Barbells vs Dumbbells for Bench Press: ‘We Leave Our Egos at The Door’

Bodybuilding legend Jay Cutler is widely respected for his training abilities and successful IFBB Pro career. With his spare time...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Calum Von Moger ‘Finding His Own Place Back in World’ Talks Bodybuilding and Future Plans

2023 CrossFit Asia Semifinal Results — Arthur Semenov & Seher Kaya Victorious

Blessing Awodibu Details 7,000-Calorie Diet, Talks Next Show & Life at 300-Lbs+

2023 CrossFit Europe Semifinal Results — Lazar Đukić & Gabriela Migała Win

Flex Wheeler Reveals 1993 Cycle, Says ‘People Didn’t Take Large Amounts Back Then’

Bodybuilder Andrew Jacked Teams Up With Vlad Suhoruchko For A Rigorous Arm Workout

Reviews

Provitalize Review

Provitalize Review — The Best Probiotic Supplement?

Best Preacher Curl Benches

10 Best Preacher Curl Benches in 2023 (Review & Ranked)

Ancheer Treadmills Review

6 Best Ancheer Treadmills in 2023 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • 2023 WSM
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Arnold Classic
    • Mr. Olympia
    • Diet
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.