How to perform a dumbbell tricep extension
By: Mitch Kramer
The overhead tricep extension is a staple in building back of the arm strength and improving bench press. In this blog post, we'll guide you through the proper technique to perform the dumbbell overhead tricep extension.
Why Include Dumbbell Overhead Tricep Extensions in Your Routine?
The overhead extension is a great option for building tricep strength your routine. Tricep extensions help improve your strength in other exercises such as the bench press. The overhead extension is a relatively less difficult tricep exercise to complete and it’s very easy to set up.
Step-by-Step Guide to the Dumbbell Overhead Tricep Extension
Grab the Dumbbell
Squat down to grab the bar off the ground or remove from a DB rack.
Position the Body & Hands
Engage the core and keep shoulders broad.
Keep the knees slightly bent.
Stand tall.
Make a triangle on the bottom side of on of the dumbbell heads.
Assume the Starting Position
Press the dumbbell up and move it behind the head.
The upper arm should be vertical and bent at the elbow.
Elbows pulled inward so that your arms aren’t winging out.
Perform the Overhead Extension
Drive your hands/palms toward the ceiling or above the head.
Slowly and carefully bend the elbows and control the dumbbell back down towards the upper back.
Repetitions and Sets
Perform the desired number of repetitions (typically 8-12). Aim for 3-4 sets.
Common Mistakes to Avoid
Rounding the Shoulder: Keep your shoulders broad and pulled back. This ensures that the dumbbell wont hit the back of your head.
Elbow Winging: Allowing the elbows to stay wide may feel more comfortable but this can cause pinching at the shoulders. It also decreases the range of motion to pull the shoulders back and can impede the movement of the dumbbell.
Head Forward: Pushing the head forward and tucking the chin may happen in order to avoid the dumbbell hitting the back of the head. Use your arms and shoulders to ensure this doesn’t happen as tucking the head puts your spine out of place and can cause injury.
Wrist Flexion: Keep the wrists locked in place! Sometimes you may bend or extend the wrist too much when returning the dumbbell back to starting position which may add unwanted stress in the other joints and muscles during the movement.
Benefits of the Dumbbell Overhead Tricep Extension
Overhead extension forces you into a greater range of motion at the shoulders and upper back!
The tricep extension can greatly benefit all upper body exercises as it allows the full arm to stack at the joints of the shoulder and the elbow.
This movement includes the stability of the whole body since you are standing.
The movement is against gravity which helps driving the hands upward through the elbow and it’s easy to feel the activation of the tricep.
It’s easy to focus on both arms at the same time during the extension.
Watch our video tutorial to see a detailed demonstration of the proper form and technique for the dumbbell overhead tricep extension!
Incorporate this exercise into your routine for increased upper limb and backside of the arm strength. For more tips and tutorials, stay tuned to our blog!g!