Arms Focus

Overhead Triceps Extension

Back to Archive
Coach Notes

Coach Take

Great long-head triceps builder thanks to the overhead stretch position.

Make It Easier

Single Dumbbell Extension

Level It Up

Cable Overhead Extension

Build Size

3-5 x 10-15, rest 45-75s

Chase Pump

2 x 20 burn reps

Attribute Breakdown

Muscle

Arms

DIRECT ARM ISOLATION TO BUILD BICEPS OR TRICEPS OUTPUT

Equipment

Dumbbells

DUMBBELL CONTROL FOR BALANCED SIDES AND RANGE

Movement

Isolation

ISOLATION PATTERN TARGETING A SINGLE MAIN MUSCLE

Pattern

Vertical

VERTICAL FORCE PATH WITH OVERHEAD OR PULLDOWN BIAS

Reps

12+

HIGH-REP WORK FOR VOLUME, BURN, AND MUSCULAR ENDURANCE

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Low

LOW EGO: CLEAN EXECUTION OVER IMPRESSIVE NUMBERS

Related Exercises

Barbell Alternate Biceps CurlBarbell Close-grip Bench PressBarbell Jm Bench PressBarbell Lying Close-grip Triceps ExtensionBarbell Lying ExtensionBarbell Reverse Wrist CurlBench Press Narrow GripBicep Curl

Play Liftdle

Back to Daily Challenge