Triceps Overhead Extension

The Triceps Overhead Extension is an excellent exercise for training the back of your arms. This exercise effectively isolates the triceps muscle and can be performed with a dumbbell, cable, or resistance band. It's ideal for those looking to tone and strengthen their arms.

Correct Technique and Execution

Follow these steps to ensure correct technique:

1. Starting Position: Stand with your feet hip-width apart. Hold a dumbbell with both hands overhead, elbows bent, and hands positioned behind your head.
2. The Movement: Slowly extend your elbows upwards and lift the weight overhead. Make sure to keep your upper arms close to your ears throughout the movement.
3. Back to Start: Slowly lower the weight back to the starting position while controlling the movement to maintain tension on the triceps.

Common Mistakes to Avoid

Here are some common mistakes to watch out for:

• Flaring elbows: Keep your elbows tight to your head to avoid involving your shoulders too much in the movement.
• Using too heavy weight: Too heavy weight can lead to poor form and potential injuries. Start with a weight you can control.
• Incomplete movement: Ensure to fully extend your elbows to achieve full activation of the triceps.

Modifications and Variations

Here are some variations you can try:

• Single Arm Triceps Overhead Extension: Use a single dumbbell and perform the exercise one arm at a time to focus on each triceps muscle individually.
• Cable Triceps Overhead Extension: Use a cable machine for constant resistance throughout the movement, which can maximize muscle activation.
• Resistance Bands: If you don't have access to weights, you can use resistance bands as an alternative.

Rep Range and Guidance

Aim for 3-4 sets of 10-15 repetitions to build strength and muscle mass. Start with a light weight to focus on form, and gradually increase the load as you get stronger.

Remember to inhale deeply while lowering the weight, and exhale as you lift it.