Overhead Triceps Extension
Also known as: Overhead Extension · French Press
The only common triceps movement that puts the long head under a genuine stretch, which is most of the muscle.
- Primary
- Triceps brachii (long head)
- Secondary
- —
- Equipment
- Dumbbell
- Type
- Isolation
- Level
- Beginner
How to do it
Set up
- Sit or stand holding a dumbbell with both hands, or use a rope on a low cable.
- Press the weight overhead with your arms extended.
- Elbows pointing forward, close to your head.
- Ribs down, core braced.
Perform the rep
- Lower the weight behind your head by bending only at the elbows.
- Descend until you feel a strong stretch in the triceps.
- Keep the upper arms vertical: do not let the elbows flare wide.
- Extend back to lockout and squeeze.
Common mistakes
-
Elbows flaring out
Flared elbows shorten the range and reduce long-head involvement. Keep them close to your head, pointing forward.
-
Arching the lower back
Holding weight overhead tempts the ribs to flare. Brace the core and keep the ribcage down.
-
Too heavy
The stretched overhead position is mechanically weak and hard on the elbows. Moderate loads, full control.
How to programme it
The long head makes up roughly two thirds of triceps mass, and only gets fully trained with the arm overhead. Do not skip this in favour of pushdowns.
Variations
- Cable overhead extension: constant tension, easier on the elbows
- Single-arm dumbbell extension: greater range
- Skull crusher: lying variant, partial long-head stretch
Frequently asked questions
Why do overhead extensions hurt my elbows?
Usually too much weight in a mechanically weak position, or flaring the elbows. Reduce the load, keep the elbows close to your head, and switch to a cable version, which has a gentler resistance curve at the stretched point.
Are overhead extensions necessary?
If you want complete triceps development, yes. The long head crosses the shoulder joint, so it is only fully lengthened when the arm is overhead: pushdowns leave it comparatively untrained.