How to Do Overhead Tricep Extensions With Perfect Form

An overhead tricep extension, also known as a dumbbell tricep extension, is an isolation exercise that targets your triceps muscles. Perform overhead tricep extensions by holding a pair of dumbbells and standing with your feet shoulder-width apart. Raise the dumbbells over your head. Keep your upper arms in place and hinge your elbow, lifting the dumbbells overhead through a full range of motion. Although this triceps exercise is typically performed with a pair of dumbbells, you can also use a resistance band, a pulley on a cable machine, or a barbell. For overhead tricep extensions, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions. 1. Grab a pair of dumbbells and stand with your feet hip-width apart and a slight bend in your knees. 2. Raise the dumbbells overhead, and lower them behind your head so that your hands are near your shoulders and your elbows are elevated. Your posture should be tall with your shoulders over your hips. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. 3. Evenly distribute your weight and grip the floor with your feet to create a stable position. Pre-tension your shoulders and hips while engaging your core. All repetitions should begin from this position. 4. While maintaining your alignment, squeeze your triceps to begin straightening your elbows. Finish the movement by squeezing your triceps while maintaining a slight bend in your elbows. Movement should only occur at your elbows. 5. Bend your elbows to return to the starting position. Although overhead tricep extensions and [skull crushers](https://www.masterclass.com/articles/skull-crushers-guide) are similar exercises, they differ from each other in a few key ways. 1. __Body position__: You perform skull crushers by lying on your back on a flat bench and lifting dumbbells from behind your head to full extension above you. By contrast, overhead tricep extensions are a standing exercise. 2. __Muscles targeted__: Both exercises work your triceps muscles, but they prioritize slightly different areas. Skull crushers activate all three heads of the triceps, including the lateral, medial, and long head. Overhead tricep extensions focus specifically on the long head of the triceps. 3. __Difficulty level__: The overhead tricep extension activates your core, glutes, and lower back muscles as stabilizers during the movement. By contrast, skull crushers put all of the weight on your arms and shoulders, making it a more difficult exercise to perform. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. Whether you’re a novice lifter or an experienced bodybuilder, overhead tricep extensions are a useful exercise to include in your strength-training program.