How to Overhead triceps extension: Form, Muscles and Mistakes

What it is

A triceps extension performed with the upper arms vertical, using a cable, dumbbell or rope. Because the long head of the triceps crosses the shoulder, raising the arm overhead puts it under a stretch that no pressing movement achieves.

Muscles worked

Primary: Triceps. Secondary: Core.

How to perform it

Set a cable at a low position with a rope attachment, or take a single dumbbell in both hands.
Face away from the machine, bring the rope overhead and step forward so there is tension at the start.
With the upper arms vertical and close to your ears, lower the hands behind your head to a full stretch.
Extend the elbows to press back overhead without letting the upper arms drift forward.

Common form faults

Upper arms drifting forward and down. Keep the elbows pointed at the ceiling throughout; if they drop, the stretch on the long head is lost.
Arching the lower back to stay upright. Brace the core, tuck the ribs down, and split your stance for stability.
Cutting the stretch short. Go to a full stretch behind the head. The bottom position is the entire reason to choose this over a pushdown.

Programming

A triceps accessory in moderate to higher reps. Direct comparisons have found greater triceps growth from overhead work than from pushdowns, so if you only do one isolation movement for triceps, make it this one.

Frequently asked questions

Overhead extensions or pushdowns?

Overhead, if you pick one. Training the triceps in the stretched overhead position has produced greater growth than pushdowns in direct comparisons, because the long head is loaded at length.

Cable or dumbbell?

Cable keeps tension through the whole range including the top; a dumbbell is fine and more available. Both work — the position matters more than the implement.