Tricep Extension

How to Perform the Tricep Extension

Sit or stand upright and hold a dumbbell with both hands, gripping the inner plate or handle, and press it overhead with arms fully extended.
Keep your upper arms close to your head and pointing straight up throughout the movement.
Slowly lower the dumbbell behind your head by bending at the elbows, keeping your upper arms stationary.
Lower until your forearms are at least parallel to the floor or you feel a deep stretch in the triceps.
Press the dumbbell back up by extending your elbows, squeezing the triceps at the top.
Keep your core braced and avoid arching your lower back excessively during the movement.
Maintain controlled movement throughout, avoiding any swinging or jerking.

Flaring the elbows out wide during the movement

Keep your elbows tucked in close to your head pointing toward the ceiling to maintain tricep tension.

Using excessive weight that causes the lower back to arch

Choose a weight you can control with proper form; perform the exercise seated with back support if needed.

Not achieving a full range of motion

Lower the weight until you feel a complete stretch in the triceps before extending back up.

✓Isolates all three heads of the triceps for balanced arm development
✓The overhead position places the long head of the triceps in a stretched position, maximizing its activation
✓Improves lockout strength for compound pressing movements like bench press and overhead press

●Performing the exercise seated with back support helps eliminate momentum and isolate the triceps more effectively.
●Focus on squeezing the triceps hard at the top of each rep for maximal contraction.
●You can also perform this with an EZ bar or cable for variety and to reduce wrist strain.

Strength

4-5 sets of 5-8 reps at heavy weight

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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