Elite Physique The New Science of Building a Better Body

Overhead Triceps Extension
The overhead triceps extension is beneficial for overall development of the triceps
because it trains that muscle group in its fully stretched position. This provides a novel
stimulus to the muscle. Another benefit of this exercise is the emphasis it puts on the
long medial head of the triceps.
HOW TO DO IT
ISOLATION
1. Stand and hold a dumbbell upright and overhead with both hands, with your arms
fully extended (see figure a).
2. Bend your elbows while keeping them close to the sides of your head to lower
the weight under control (see figure b).
3. Straighten your arms and repeat.
a
b
ADVANTAGE
This exercise emphasizes the long (i.e., inner) head of the triceps.
COACHING CUE
This exercise can also be performed with an EZ-curl bar or by gripping the horns of a
single kettlebell.
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