Chair Seated Overhead Triceps Extension
Strengthen your triceps with this seated exercise! Perfect for all fitness levels and can be done anywhere with a chair.
The Chair Seated Overhead Triceps Extension mainly works the triceps, with help from the chest. You'll need: chair.
Required Equipment
Chair Seated Overhead Triceps Extension Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head)
Chair Seated Overhead Triceps Extension Variations and Alternatives
How to do the Chair Seated Overhead Triceps Extension
Starting Position:
Sit comfortably on the edge of a sturdy chair. Make sure your back is straight and your feet are flat on the floor, about shoulder-width apart.
Hold your head up, keeping your chin parallel to the ground.
Hand Positioning:
Raise both arms above your head with your elbows bent. Your hands should be positioned behind your head, grasping either elbow or interlocking your fingers.
Movement:
Slowly extend your arms upward until they are fully straight while keeping your elbows close to your ears. You should feel a stretch in your triceps and shoulders.
Hold this position for a moment while tightening your core.
Returning:
Gently lower your arms back down to the starting position (where your hands are behind your head), making sure to control the movement and avoid letting your elbows flare out.
Repetitions:
Repeat this movement for 10-15 repetitions, focusing on smooth, controlled motions.
Breathing:
Inhale as you lower your arms and exhale as you lift them back up.
Tips for Beginners:
Start slowly and prioritize form over speed. If you feel discomfort in your shoulders or elbows, reduce the range of motion.
You can also perform this exercise without weights to start and add light weights as you become more comfortable.
Chair Seated Overhead Triceps Extension FAQs
What muscles does the Chair Seated Overhead Triceps Extension work?
The Chair Seated Overhead Triceps Extension mainly works the triceps, with help from the chest. The main muscles are the triceps brachii.
What equipment do you need for the Chair Seated Overhead Triceps Extension?
Chair.
What workout day should the Chair Seated Overhead Triceps Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Seated Overhead Triceps Extension variations and alternatives?
Similar exercises include the Barbell Seated Overhead Triceps Extension, Bodyweight Overhead Triceps Extension, Chair Bent-Knee Dip and Alternating Dumbbell Seated Overhead Triceps Extension.
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