← Back to exercisesThe Overhead Extension is a compound exercise that targets multiple muscle groups simultaneously. To perform this exercise, stand with your feet shoulder-width apart and hold the weight overhead with both hands. Lower the weight behind your head, keeping your arms straight, then raise it back to the starting position. This exercise strengthens the muscles of the chest, shoulders, and triceps, improving overall upper body strength and endurance.
Equipment needed
BarbellDumbbell
Target areas
tricepsanterior deltoid
The Overhead Extension is an effective exercise for building strength and muscle mass in the triceps. It also engages the chest and shoulder muscles, improving overall upper body development. Regular practice can lead to improved athletic performance and reduced risk of injury.
This exercise is recommended for intermediate-level lifters looking to target their triceps and improve overall upper body strength.
Individuals with shoulder or elbow injuries should avoid this exercise, as it can exacerbate existing conditions. Those with limited mobility in the shoulders or elbows may also find it challenging.
- ✓Keep your core engaged throughout the entire range of motion to maintain proper form and stability.
- ✓Lower the weight slowly and control the movement at the bottom of the extension, avoiding jerky or bouncy movements.
- ✓Focus on squeezing your triceps at the top of the extension, rather than just lifting the weight.
- ✕Avoid swinging or jerking the weight, as this can put unnecessary stress on the joints and lead to injury.
- ✕Don't let the weight dangle from your hands, keeping it close to your body throughout the exercise.
- ✕Don't bounce or rebound with the weight, as this can disrupt proper form and increase the risk of injury.
Stretching routine
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- 1Neck Stretch: Slowly tilt your head to the side, bringing your ear towards your shoulder. Hold for 30 seconds and repeat on the other side.
- 2Shoulder Rolls: Roll your shoulders forward and backward in a circular motion. Repeat for 30 seconds.
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- 1Tricep Stretch: Hold one arm straight out behind you, with the palm facing downwards. Use your other hand to pull your hand towards your shoulder blade. Hold for 30 seconds and repeat on the other side.
- 2Chest Stretch: Stand in a doorway with your hands on the doorframe at shoulder height. Lean forward until you feel a stretch in your chest. Hold for 30 seconds.