- Keep your upper arms still and move only at the elbow.
- Overhead extensions work the long head of the triceps through a big stretch.
- Keep your ribs down so your lower back does not arch.
- Moderate weights and higher reps are kinder to your elbows.
- Level
- Beginner
- Trains
- Triceps (long, lateral and medial heads)
- Kit
- Dumbbell, Cable machine or resistance band, EZ-bar (optional)
What the triceps extension trains and why it is worth doing
Your triceps have three heads, and together they straighten your elbow. The long head also crosses the shoulder, so it is stretched most when your arm is overhead. Extensions train all three directly, whereas pressing exercises like the bench press and overhead press share the work with your chest and shoulders.
Stronger triceps help you lock out presses, push-ups and dips, and they give the upper arm much of its size. If you are chasing a bigger bench or a stronger press, a little direct triceps work tends to pay off.
How to do an overhead triceps extension
- Sit on a bench with back support or stand tall, holding one dumbbell with both hands cupped under the top end.
- Press the dumbbell overhead so your arms are straight, elbows pointing forwards and fairly close together.
- Pull your ribs down and brace lightly so your lower back does not arch.
- Lower the dumbbell behind your head by bending only at the elbows, keeping your upper arms still.
- Go down until you feel a strong stretch in the back of your arms, without pain in your elbows or shoulders.
- Straighten your elbows to lift the weight back up, squeezing your triceps at the top.
Common mistakes
- Elbows flaring wide. A little flare is normal, but letting them splay far apart shifts the load away from the triceps.
- Moving the upper arms. If your shoulders are swinging to help, the weight is too heavy.
- Arching the lower back. Overhead work tempts you to lean back. Keep your ribs down, or sit with back support.
- Going too heavy. Heavy, low-rep extensions can irritate the elbows. Most people do better with moderate weights.
- Rushing the stretch. The bottom of the movement is where much of the benefit comes from. Control it.
Easier and harder versions
To make it easier, use a cable or band pushdown: stand facing the anchor, elbows by your sides, and push the handle down until your arms are straight. It is simple to learn and gentle on the shoulders. Single-arm overhead extensions with a light dumbbell are another good start.
To make it harder:
- Lying extensions (skull crushers) with an EZ-bar or dumbbells, lowering the weight towards your forehead or just behind your head.
- Cable overhead extensions, facing away from the machine.
- Heavier loads or slower lowering once your elbows are happy.
- Close-grip bench press or weighted dips as a heavier compound option.
How to programme triceps extensions
Do 2 to 4 sets of 10 to 15 reps, two or three times a week, stopping each set one or two reps short of failure. Extensions work best at the end of a pushing or upper-body session, after your main presses. One overhead version and one pushdown across the week covers the triceps well.
If your elbows ache, lighten the weight, raise the reps and try cables instead of dumbbells or bars. The guide on how to build muscle explains how isolation work like this fits into a bigger plan.
For structured upper-body work with a coach, the Upper classes at Lycan Strength are on the class timetable.
Members' guide
Keep reading with your free week
The full guide is for members and people on a free trial. Claim 7 days free and it opens straight away on this device, along with every other guide.
Already a member? Log in to read it
Unlock the full guide
Seven days of classes, free. We will be in touch to book your first session.
Questions
Which triceps extension is best?
Overhead extensions are particularly good for the long head because they train it in a stretched position, while pushdowns are easy to load and gentle on the joints. Using both across a week works well.
Are skull crushers bad for your elbows?
Not inherently, but heavy, low-rep sets can irritate the elbows in some people. Use moderate loads, control the lowering and switch to cables if you feel pain.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
