VARIATIONS
- Cable Overhead Triceps ExtensionRopePronatedCloseTriceps · Cable Machine
- Close-Grip Barbell Bench PressTriceps · Barbell · Bench
- Standing Overhead EZ-Bar ExtensionTriceps · EZ Bar
- One-Arm Overhead Cable Tricep ExtensionOneNeutralStandingTriceps · Cable Machine
- Cable Rope Overhead Triceps ExtensionOverheadRopeNeutralTriceps · Cable Machine
- Machine Triceps ExtensionUpper arms on a padTriceps · Machine
Overhead Machine Triceps Extension
Sits facing away from machine pushing up
This movement isolates the triceps brachii, emphasizing the long head through the overhead arm position. It builds arm size and locking strength without requiring balance.
HOW TO DO IT
- Sit facing away from the machine with your back flat against the pad.
- Reach back and grip the handles with both hands overhead.
- Extend your elbows fully to push the weight up and forward.
- Pause briefly at the top of the movement to maximize contraction.
- Lower the handles slowly behind your head until elbows bend.
COMMON MISTAKES
- Flaring elbows outward instead of keeping them aligned with shoulders.
- Using momentum to swing the weight rather than extending elbows.
- Cutting the range of motion short at the bottom.
TIPS
- Keep your elbows tucked close to your ears throughout the range.
- Drive through the palms rather than pulling with fingers.
- Maintain a rigid core to prevent arching.
SAFETY
- Avoid excessive lower back arching when reaching overhead.
- Do not lock elbows hyperextended at the top.
DETAILS
- Muscles
- Triceps
- Equipment
- Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Triceps extension
- Arms
- Both
- Arms straight or bent
- Bent arms
- Body position
- Seated
SIMILAR EXERCISES
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Ratings
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