Variations to overhead tricep extensions are a great way to increase the resistance in your tricep exercises and build strength in your arms. Working out with weights or machines, you can use different angles, foot positions, and grips to target different areas of your triceps. With all these options available, finding an exercise that will fit your individual needs and target the muscles you want to work out most becomes possible.
Read on to learn about the different triceps extension variations and how to use them for your fitness routine.
How to Do An Overhead Triceps Extension?
Before we begin with the variations, let’s first explore the correct way to do the overhead triceps extension. It is essential to have exposure to the original exercise before moving towards the variations because it makes it easier to grasp the technique and perform the variation with the correct form. So, let’s look at how to perform overhead triceps extension.
- Begin by sitting upright on an exercise bench with your feet firmly planted on the ground, and hold a dumbbell in both hands using a neutral grip (palms facing each other). Raise the weight overhead until your arms are straight, stabilize your core, and keep your back straight throughout the movement.
- Keeping your elbows close, bend your arms and lower the weight behind your head. Try not to let your elbows flare out as you lower the weight.
- Once you feel a stretch on the back of your triceps, contract the muscle and press back up until both arms are straight again.
- Repeat this movement for desired reps. Make sure to keep your form and posture throughout the exercise.
- When finished, slowly lower the weight back down to the starting position. Take care not to rush through this exercise or use momentum to lift the weight. Doing so can cause injury and won't give you maximum benefits from this exercise. Maintain proper form and posture throughout the movement.
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Benefits of Overhead Tricep Extensions & Its Variations
Triceps extensions can provide various benefits for improving strength, endurance, posture, and overall appearance. They are an excellent way to increase muscle tone and build upper body strength without worrying about putting too much strain on the joints. You can enjoy these benefits by regularly incorporating triceps extensions into your fitness routine!
Improved Balance & Stability
Triceps extensions can help improve balance and stability by strengthening the shoulders, arms, and upper back muscles. This will, in turn, help you move with more fluidity and efficiency when performing activities such as running or playing sports.
Increased Range of Motion
Triceps extensions can help improve the range of motion in the arms and shoulders, allowing for greater reach when performing activities like reaching out to grab items off a shelf or playing certain sports.
Triceps extensions can help improve coordination by strengthening the muscles that control fine motor movement in the arms and shoulders. This can help with tasks such as typing on a computer or playing an instrument, as well as activities such as sports.
Triceps extensions can be great for toning and strengthening the muscles that make up the triceps area, resulting in more defined arms. This can also be beneficial in helping you to feel more confident and self-assured.
Improved Strength & Endurance
Triceps extensions can help build strength in the arms, shoulders, and upper back muscles, providing a stronger foundation for everyday activities. They also improve muscular endurance by increasing the capacity of the muscle to work over an extended period.
Triceps extensions can help you achieve better posture by strengthening the muscles that support your spine, thereby helping to avoid back pain and other potential postural issues.
Reduced Risk of Injury
Stronger triceps muscles can reduce the risk of injuries to the arms and shoulders, as well as other body parts since they are better able to absorb force. This can be especially beneficial for athletes involved in contact sports or activities involving a lot of heavy lifting.
5 Triceps Extensions Variations for Building Arm Muscles Quickly
There are a variety of variations available when it comes to overhead triceps extension for muscle building in arms. We have listed some of the most popular ones among the trainers for you to try in 2023 and achieve your goal of strengthening your triceps and other arm muscles.
Seated Triceps Extension
By performing Seated Triceps Extension regularly, you can significantly increase the strength of your arms. This exercise can be incorporated into any upper body workout routine to target the triceps muscle group and help build strength in this area of your body.
The exercise can be performed with different equipment, such as free weights or resistance bands. However, be careful with weights; if the weight is too heavy, it can strain your shoulder joints and lead to injury. To perform a seated triceps extension, follow the given instructions:
- Begin by sitting on a bench or chair with your back straight and feet firmly planted on the ground.
- Grasp a dumbbell or resistance band with both hands and raise your arms above your head, keeping them straight.
- Lower the weight slowly behind your head until your elbows form 90-degree angles.
- Pause for a moment and then press the weight up with control until your arms are straight.
- Repeat for the desired number of repetitions. Keep your elbows close to your head and back throughout the exercise and control the movement throughout each repetition.
**Disclaimer: Always consult a healthcare professional before beginning any exercise program.**
Bent-Over Triceps Kickback
ent-Over Triceps Kickback is an excellent exercise for targeting the back of the arm or triceps. It can be done with either dumbbells or resistance bands and works to strengthen both the elbow joint and shoulder joint. Keep the shoulder and elbow joints in line throughout the movement to prevent injury, and only go as far back as you can comfortably manage.
If done correctly, Bent-Over Triceps Kickback can do wonders in strengthening your triceps and increasing overall arm strength. Here is how to perform this:
- The exercise requires you to bend at the waist while keeping your back straight, extend your arm behind you and securely hold the dumbbell or resistance band.
- You can kick your arm back and forth while keeping it straight for a few repetitions.
- Keep the elbow close to your body as you do this exercise to get the best results.
- You can also use this same movement with alternating arms for a more challenging workout.
- Try doing 3 sets of 10-12 reps for best results.
Skull Crusher Tricep Extension
Skull Crusher triceps extensions targets the muscle group in the arms responsible for straightening and extending your elbow joints. The movement also improves coordination and stability in the shoulders, arms, and elbows.
To perform a Skull Crusher triceps extension, you will need a set of dumbbells or a barbell. Additionally, if you are new to lifting weights or have joint issues, start with a lightweight and seek advice from a qualified professional before starting.
- Begin by lying on a flat bench with your feet flat on the floor and your knees bent. You should have a barbell or a dumbbell in each hand, held above your chest with arms extended. Your palms should be facing away from you.
- Next, bend at the elbows and slowly lower the weights towards your head until they are level with your ears. Make sure to keep your elbows in and stationary throughout the exercise.
- Then, press the weights back up until your arms are straight again. This is one repetition.
- Aim to complete 3 sets of 8-12 repetitions. Be sure to keep a steady pace, control your movements throughout each set, and take a short break between each set.
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Single-Arm Triceps Extension
Single-Arm Triceps Extension is an excellent way to strengthen and tone your triceps muscles. Be sure to maintain proper form throughout the entire movement. Don't hesitate to contact a certified trainer if you have questions about the exercise or need help with the form. 💪🏼
- To do this exercise, stand with your feet hip-width apart and take hold of a dumbbell in one hand. Raise the equipment above your head, so your arm is straight and perpendicular to the floor.
- Keeping your elbow pointed towards the ceiling, slowly bend your elbow and lower the dumbbell towards the back of your head.
- Keep your other arm in a comfortable position at your side. Keep your core engaged, and don’t let your hips move too much.
- Once you feel the tension in the tricep, pause for a second, then extend your arm back up to starting position. That is one repetition.
- Repeat for the desired number of reps, switch arms, and repeat on the other side.
- This exercise can be done with a higher weight for fewer repetitions or lighter weights for more repetitions.
Cable Triceps Extension
Cable Triceps Extension is excellent for isolating and targeting your triceps. Keep your elbows close to your body and maintain movement control throughout. With this variation, you can build solid and toned triceps with consistent practice and good form.
- To perform this exercise, begin standing in front of a cable machine.
- From here, take a pronated grip (overhand) of the cable attachment.
- Start with your elbows under your shoulders and your elbows in flexion.
- Extend your elbows fully, contracting your triceps.
- Repeat for 10-12 repetitions.