Overhead triceps extension is good for the upper arms
The overhead triceps extension strengthens and tones the back of the upper arm. Responsible for extension of the elbow joint, the triceps brachii muscle allows the arms to straighten. It is divided into three sections: the lateral (outer) head, medial (middle) head, and long (inner) head. Although the triceps are involved in many sports, most everyday activities do not use these muscles to a significant degree, making it important to add exercises to work this area.
Technique:
Get into position by holding a dumbbell on one end with both hands, with arms fully extended overhead, as shown in Photo 1.
Photo 2: This phase involves bending the elbows and slowly lowering the dumbbell behind the head. In this position, the elbows should be pointing toward the ceiling.
To finish the repetition, slowly return to the starting position by pressing the dumbbell back up until arms are straight.
During this more difficult strengthening phase of the repetition, you should feel the back of the arm tightening (contracting). Although your arms should be straight, avoid a hyperextension, or full lockout, of the elbow joint.
Improper form weakens the action of the triceps significantly. With each repetition, the elbows should remain shoulder-width apart, and the upper arms should not move.
Beginners:
Start with one to two sets of 8 to 12 repetitions with a light weight, performed every two to three days. Add sets, repetitions or increase weight as you become stronger. To work the triceps maximally, provided proper form is adhered to, gradually increasing weight loads over time is necessary. When only light weights are used consistently, the resistance created is not enough to fully recruit all heads of the triceps into contraction.
Tips:
The overhead triceps extension can be performed seated and/or with one arm at a time. This can be useful for those who find it difficult to stand or who lack balance, or find it hard to keep the upper arms in place. If using one arm at a time, support the outside of elbow of the working arm with the opposite hand to help keep it in place.
It is not necessary to use a heavy weight when performing this exercise. However, for those with established strength who choose to use maximum resistance, fully straightening the arms is not always needed, as when the arms are bent at a 90 degree angle, the triceps are strongest. Most importantly, fully extending the arms if lifting heavy weight can create compressive forces on the elbow joint, increasing injury risk.
If unaccustomed to working the triceps, you will probably feel some degree of post workout soreness a day or two afterward. This delayed onset muscle soreness is a normal response to the rebuilding and repairing process. If soreness is extreme or does not subside within a few days, this is an indication that the muscle was overworked, either with too much weight or too many sets or reps.
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services LLC. Send email to marjie@ ohtrainer.com.