If you want bigger triceps, train them overhead. The overhead triceps extension puts a big stretch on the long head of the triceps, and that's the part that gives the back of your arm its strength and shape.

Range of motion is where people shortchange themselves. They cut the bottom short and never get that deep stretch, or they quit an inch before lockout.

What the overhead triceps extension is and why it works

It's a triceps isolation exercise. The triceps' job is to extend the elbow, and taking your arms overhead puts the muscle on a full stretch, especially the long head.

That's why I like overhead work for building size. You can do it with a cable, a barbell, dumbbells, or even a bed sheet at home. I'm starting with the cable version here because it keeps constant tension on the muscle in the bottom of the rep.

How to do a cable overhead triceps extension

You can use the rope or any other attachment.

1. Set the cable low. Low enough that when you pick it up, the weight isn't touching the stack. That keeps constant tension on the muscle in the deep stretch.
2. Get into position. This part is a little tricky. Pull the handle into your body, rotate yourself around so you're facing away, and bring your elbows up to the sky.
3. Take a split stance. Chest up. You should feel a big stretch on your triceps and a big bend at the elbow.
4. Reach up to the sky. Keep your hands slightly behind you. If you pull them forward, you'll hit your head.
5. Lock out. Elbows stay in, full lockout at the top, maybe even a brief pause.
6. Back to the stretch. Lower all the way into that big deep stretch, then go again. When you're done, gently return the weight to the stack.

Common overhead triceps extension mistakes

Mistake	What it does	The fix
Cable set too high	The weight touches the stack at the bottom and you lose tension in the stretch	Set the pulley low enough that the plates stay off the stack
Hands drifting forward	You'll hit your head	Keep the hands slightly behind you as you reach up
Partial reps	You miss the stretch at the bottom or the lockout at the top	Full range with strict control every rep
Elbows flaring out	You feel more shoulder than triceps	Bring the elbows slightly closer together and bend only at the elbow
Ribs flaring and back arching	You arch through the back and lose some of the triceps stretch	Keep your rib cage down, or sit for the barbell version

Sets and reps for overhead triceps extensions

You can train overhead extensions in the 5-10 rep range for strength. On the cable, though, it can be a little tricky to get into position, which is why I like 10-15 reps there.

Train it hard. Train it intense. Higher reps in the 15-25 range also work to build up metabolites in the triceps and build size.

Overhead triceps extension variations

Seated barbell overhead extension

This one builds the lateral head, but more importantly the long head, because you get a full stretch. You can do it standing, but I like seated so you don't arch your back as much.

Grab the bar slightly inside shoulder width. That can vary based on how your wrists feel. Get it overhead with the bar slightly behind your head and your base set. Fold the elbows in, lower it behind your head, then drive up.

Elbow position is up to you. Keep them low, or keep them pointed up. The higher they are, the more stretch you'll get on the triceps, but it also puts a little more on the elbow. If your elbows get cranky, play around with it. Both will build your triceps.

Train it through a full range. 5-10 reps works great for strength, and 10-15 or 15-25 reps for size.

Seated dumbbell overhead extension (two dumbbells)

Sit down with two dumbbells pressed overhead, palms facing each other. Keep your upper arms fairly fixed, bend at the elbows and lower the dumbbells behind your head until you feel a deep stretch in the triceps. Then extend back up.

Keep your elbows pointed up instead of letting them flare too far out. That can change a bit depending on your shoulders. If you feel it more in your shoulders than your triceps, bring the elbows slightly closer together and focus on bending only at the elbows.

Single dumbbell overhead extension

Hold one dumbbell overhead with your hands overlapping. Keep your rib cage down and your elbows in by your ears. Lower into a deep stretch in the back of the arm, then push up through the weight until your elbows are straight. Feel the stretch, then flex all the way up.

Dumbbell skull crusher

Not overhead in the standing sense, but it works on the same idea. Lie back on a bench and start with your hands slightly back over your forehead instead of over your shoulders. That preloads the back of the arm.

Lower the dumbbells toward your forehead, keeping your back set and elbows in, then push back up and out. Focus on feeling the triceps and getting that big stretch on the way down.

Bodyweight overhead extension (no weights)

No equipment? Grab a towel or, better yet, a bed sheet. I prefer the sheet because it's longer. Step on one end securely, reach the other end overhead and get into that deep stretch with your elbow in.

Now try to extend your elbow as hard as you can. It's not going to move. That's the point. Ramp up the intensity, hold, then relax and switch sides. You can do it with one arm or two.

I like holds of 10, 15 or 20 seconds and doing more sets. Follow it with close grip push-ups and some dips, and you've got a full bodyweight triceps workout. For more like this, see my no-equipment isometric workouts and push-up variations.

FAQ

What does the overhead triceps extension target?

The long head of the triceps. Taking your arms overhead puts it on a full stretch, which is why it's so good for size.

Should my elbows stay in or flare out?

Keep them in and pointed up. If you feel it more in your shoulders, bring the elbows slightly closer together and bend only at the elbow.

How many reps should I do?

5-10 for strength, 10-15 or 15-25 for size. On the cable I like 10-15, because getting into position with a heavy weight is tricky.

Can I do overhead triceps extensions at home without weights?

Yes. Use a bed sheet or towel under your foot and push into it as hard as you can for 10-20 second holds.

The bottom line

Pick whatever you have, from a cable stack down to a bed sheet, and take every rep from a deep stretch to a full lockout with the elbows in. That stretch overhead is the reason to do these at all.

For a plan that puts this into a full arm and upper body program, check out the J2FIT programs, or get every J2FIT program in one app for $29/month.

Coach Mike Dewar, MA, USAW2. Founder, J2FIT Strength & Conditioning. 20+ years coaching, D1 and D3 strength coach.