Overhead triceps extension
Also called: overhead dumbbell extension, dumbbell French press
Hold one dumbbell overhead and bend your elbows to lower it behind your head.
Stretch: triceps working.
Main: triceps
Simplified illustration. Follow the steps and cues for exact form.
Home with bands: no dumbbells? Do Band pushdown instead.
Bodyweight: no dumbbells? Do Close-grip push-up instead.
- Main muscles
- triceps
- Equipment
- dumbbells
- Level
- First day in a gym
- Pattern
- Push
Key cues
- Hold one dumbbell with both hands overhead.
- Elbows point forward and stay close.
- Only your forearms move.
How to do it
- Sit or stand holding one dumbbell overhead with both hands.
- Bend your elbows to lower it behind your head.
- Straighten your arms to lift it back up.
Common mistakes
| Common mistake | Fix |
|---|---|
| Elbows flare out wide | Keep them pointing forward; use a lighter dumbbell. |
Stop if
Stop if you feel sharp or pinching pain in your elbows or shoulders, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: elbow pain.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Overhead triceps extension |
| Dumbbells only | Overhead triceps extension |
| Home with bands | Band pushdown |
| Bodyweight | Close-grip push-up |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.