Overhead Triceps 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Overhead Triceps exercise primarily targets the triceps, with the shoulders acting as a secondary muscle group. Using bodyweight as the sole equipment, this exercise involves extending the arms overhead, engaging the triceps to straighten the elbows while maintaining proper shoulder stability. It is an effective isolation movement for strengthening and toning the triceps, while also challenging the shoulders to assist in stabilizing the arms in the overhead position. Ideal for bodyweight workouts, it can be performed with minimal space and equipment.
How to Perform
Starting Position:
Begin by standing tall with your feet shoulder-width apart. Raise your arms overhead with your elbows bent and hands positioned near your head or just behind it, palms facing forward. This is your starting position.
Engage Core and Shoulders:
Before starting the movement, engage your core to keep your torso stable. Ensure that your shoulders are down and away from your ears, and maintain an upright posture.
Lower the Elbows:
Slowly lower your forearms behind your head by bending your elbows. The upper arms should stay close to your ears, and the elbows should point downward. Keep your elbows in a fixed position to isolate the triceps.
Extend the Arms:
Push through your palms and extend your arms straight back overhead. Focus on contracting the triceps as you straighten the arms, fully extending your elbows without locking them. Keep your shoulders engaged to maintain control.
Repeat the Movement:
Slowly lower your arms back to the starting position, maintaining control throughout the movement. Repeat for the desired number of repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Start by standing tall with your feet shoulder-width apart.
Raise your arms overhead with elbows bent and hands near your head.
Keep your upper arms close to your ears to isolate the triceps.
Engage your core to maintain stability throughout the movement.
Lower your forearms behind your head by bending your elbows.
Keep your elbows pointing downward, fixed in place.
Push through your palms to extend your arms straight overhead.
Fully extend your arms without locking your elbows.
Focus on contracting your triceps as you extend your arms.
Control the movement both during the lowering and extending phases.
How Not to Perform
Don’t Flare Your Elbows Out:
Avoid letting your elbows move outward during the lowering phase. Keep them pointed down and close to your head to prevent unnecessary shoulder strain.
Don’t Arch Your Lower Back:
Do not arch your lower back excessively as you extend your arms. This can lead to lower back strain. Keep your core engaged to protect your spine.
Don’t Lock Your Elbows at Full Extension:
Avoid locking your elbows at the top of the movement. This can strain the joints. Stop just short of full lockout to maintain tension in the triceps.
Don’t Use Momentum:
Avoid using momentum or swinging your arms. Perform the movement in a slow, controlled manner to effectively target the triceps.
Don’t Let Your Shoulders Shrug Up:
Keep your shoulders away from your ears. Shrugging can reduce the effectiveness of the triceps engagement and strain the shoulder area.
Don’t Let Your Upper Arms Move Too Far Forward:
Ensure your upper arms remain close to your head. Moving them too far forward will shift the focus away from the triceps and potentially strain the shoulders.
Don’t Perform the Exercise Too Fast:
Don’t rush through the exercise. Allow enough time for both the lowering and extending phases to fully engage the triceps and minimize the risk of injury.
Don’t Hyperextend Your Arms:
Avoid over-extending the arms at the top. Hyperextension can place stress on the elbow joint, so aim for a natural, controlled range of motion.
Don’t Hold Your Breath:
Don’t hold your breath during the exercise. Maintain a steady breathing pattern, exhaling as you extend your arms and inhaling as you lower them.
Don’t Let Your Neck Tense Up:
Avoid tensing your neck by keeping your head in a neutral position and relaxed. Tension in the neck can lead to unnecessary strain and discomfort.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
