Overhead Triceps Extension
A single-weight press from behind the head — isolates the triceps through their longest range.
Also called: triceps extension, dumbbell triceps extension, overhead dumbbell triceps extension, french press, extension triceps haltère, triceps extensions
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Stand or sit tall holding one dumbbell with both hands cupped under the top plate, arms extended overhead, elbows close to the ears.
How to do the Overhead Triceps Extension
- Lower the weight slowly behind your head by bending only the elbows.
- Keep the elbows pointing forward and squeezed in — they will want to flare.
- Stop when you feel a full stretch in the triceps, then press back to straight arms.
- Keep the ribs down and core braced — don't arch the lower back to cheat.
Overhead Triceps Extension muscles worked
The Overhead Triceps Extension works the triceps.
Common Overhead Triceps Extension mistakes
- Flaring the elbows wide, turning it into a shoulder movement.
- Arching the back as the weight goes behind the head.
- Bouncing out of the bottom stretch instead of controlling it.
Scale it
Easier: Use a lighter weight, or do it seated with back support.
Harder: Slow 3-second lowering, or single-arm with a lighter dumbbell.
Pairs well with
Bench Press
Pressing a barbell or dumbbells from the chest lying on a bench — the standard heavy upper-body push.
Cable Chest Press
Pressing against constant cable tension — keeps the chest loaded through the full range, easy on the shoulder since the angle is adjustable.
Floor Press
A bench press from the floor — the same pressing pattern with a built-in range limit that spares the shoulders.
Incline Neutral-Grip Dumbbell Press
Incline pressing with palms facing each other — a shoulder-friendly grip that still builds upper chest and front shoulder strength.