Master the move: Seated overhead triceps extension

In our quest for toned and defined arms, the seated overhead triceps extension exercise is a fantastic way to build lean muscle and create a more sculpted appearance in the back of the upper arms.

This can help address common concerns about “arm jiggle” and improve body image and confidence.

The triceps make up about two-thirds of the muscle mass in the upper arm, and strengthening them can have a significant impact on both aesthetics and function.

Strong triceps are crucial for many everyday activities, such as pushing doors, lifting objects overhead, and carrying groceries. They also play a vital role in popular compound exercises like push-ups and bench presses, helping to improve your performance and prevent plateaus.

How to do it

Grasp a dumbbell with one or two hands and sit on a chair or bench. Extend your arm/s overhead. Slowly lower the dumbbell down towards the back of your head by bending your elbow/s. Allow the weight to drop down behind your head before extending it back up. 

Targeted muscles

This isolation exercise specifically targets the triceps brachii, the muscle on the back of your upper arm consisting of three (tri) points of attachment. The muscle can be segmented into the long head, lateral head and medial head. The primary function of the triceps is to extend (straighten) the elbow joint.

Check your form

• Performing this exercise while seated on a chair with back support helps stabilise your torso and allows you to focus on the movement of your arms.
• Keep your elbows tucked in. Do not allow the elbows to flare out to the sides as you lower the weight.
• Focus on keeping your upper arms as close to your head as possible throughout the entire movement.
• Do not ` arch your lower back or lean forward as you perform the exercise, especially when using a heavier weight.
• Keep your core tight, back straight against the support, and torso still to isolate the triceps effectively.