Seated Dumbbell Overhead Triceps Extension

oec:seated-dumbbell-overhead-triceps-extension

An overhead isolation exercise that targets the triceps, emphasizing the long head by stretching it across the flexed shoulder.

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Also called: Seated Triceps Press, Seated Overhead Dumbbell Extension, Dumbbell French Press, Overhead Dumbbell Triceps Extension

How to do it

Sit upright on a bench, ideally one with a low back support, with your feet planted flat on the floor.
Safely hoist a dumbbell to your shoulder, then press it overhead using both hands.
Form a diamond or cup shape with your hands against the underside of the top dumbbell plate, wrapping your thumbs around the handle.

Keep your upper arms vertical and close to your head.
Inhale as you bend your elbows, lowering the dumbbell smoothly in an arc behind your head until your forearms pass parallel.
Pause briefly at the bottom to feel a deep stretch in the triceps.
Exhale and extend your elbows to press the dumbbell back up to the starting position without locking your elbows harshly.

Inhale on the descent as the triceps stretch; exhale as you extend your elbows to return to the top.

Flaring the elbows excessively outward during the movement.: Tuck the elbows slightly inward and keep upper arms relatively stationary.
Arching the lumbar spine to push the weight up.: Engage the abdominals, keep your ribcage down, and firmly support your back against the pad.
Cutting the range of motion short at the bottom.: Lower the dumbbell until your elbows reach roughly 90 degrees or slightly deeper to maximize the stretch on the long head.

Ensure a secure grip under the top weight plate before raising the dumbbell over your head.
Avoid letting the weight drop behind your neck abruptly.

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