Exercises / Arm & elbow
Overhead triceps extension
- Strength
- Arm & elbow
- Dumbbell or band
Elbow extension with the shoulder flexed, which lengthens and loads the long head of triceps.
Also called elbow extension, triceps press.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Sitting or standing
Steps
- Hold a dumbbell overhead with the elbow pointing up.
- Lower the weight behind the head by bending the elbow.
- Straighten the elbow to return.
Cues
- Keep the elbow pointing up
- Ribs down, no back arch
Common mistakes
- Elbow flaring out
- Arching the low back
Used for
- Elbow extensor strengthening
- Radial nerve recovery
Take care (1)
- Requires pain-free shoulder flexion; use a supine or pushdown version otherwise.
Evidence (1)
- Triceps is the chief elbow extensor; the long head also crosses the shoulder and is lengthened with shoulder flexion.1
References (1)
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.