Seated Overhead Triceps Extension
Strengthen your triceps with this simple seated exercise. Perfect for all fitness levels. Do it anywhere!
The Seated Overhead Triceps Extension mainly works the triceps and chest, with help from the core and back. You'll need: exercise bench or dumbbells.
Required Equipment
Seated Overhead Triceps Extension Muscles Worked
Primary
Triceps (triceps brachii); Upper Chest (pectoralis major, clavicular head)
Secondary
Abdominals (rectus abdominis); Boxer Muscle (serratus anterior)
Seated Overhead Triceps Extension Variations and Alternatives
How to do the Seated Overhead Triceps Extension
Seated Overhead Triceps Extension
An optional light dumbbell or water bottle (if extra resistance is desired)
Positioning:
Sit at the edge of the chair with your back straight and feet flat on the ground. Keep your knees at a 90-degree angle.
Hold a dumbbell or water bottle with both hands. Raise it above your head, extending your arms straight up.
Movement:
Slowly bend your elbows to lower the dumbbell behind your head. Keep your elbows close to your ears throughout the movement.
Lower the weight until your forearms are parallel to the ground or slightly below, depending on your flexibility.
Exhale as you extend your arms back to the starting position, lifting the weight overhead.
Repeat the movement for the desired number of repetitions, generally between 8-12 reps.
Tips:
Ensure that your core is engaged to support your back during the exercise.
Keep movements controlled to avoid straining your shoulders or elbows.
If using a dumbbell feels too challenging, you can perform this exercise without weights to master the form first.
Seated Overhead Triceps Extension FAQs
What muscles does the Seated Overhead Triceps Extension work?
The Seated Overhead Triceps Extension mainly works the triceps and chest, with help from the core and back. The main muscles are the triceps brachii and pectoralis major.
What equipment do you need for the Seated Overhead Triceps Extension?
Exercise bench or dumbbells.
What workout day should the Seated Overhead Triceps Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Seated Overhead Triceps Extension variations and alternatives?
Similar exercises include the Barbell Seated Overhead Triceps Extension, Bodyweight Overhead Triceps Extension, Bottle-Weight Overhead Triceps Extension and Alternating Dumbbell Seated Overhead Triceps Extension.
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