"The three converging creates that coveted horseshoe shape at the back of your arm.". Reps/sets for best results: If your goal is strength and endurance, aim for 3 sets of 8 to 12 reps. To do triceps extensions with TRX, face away from the anchor point with your hands in the handles and thumbs at temple height. One note: If you have limited shoulder mobility or a previous injury, Bonney says to skip overhead triceps extensions and opt for a different tri-burner (like triceps kickbacks) instead. Like all triceps moves, these are great to pair with a bicep exercise for balance, Bonney says. - https://goo.gl/FSBMWcTHYNC - SLEEP BETTER, FASTER RECOVERY \u0026 TRAIN HARDER! Squeezing your triceps… If you’re going for size, use a heavier weight for 3 to 5 sets of 4 to 5 reps. Starting Position: Stand in a split-stance position holding a dumbbell with both hands and wrap both hands around the dumbbell handle. 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And they can be integrated with pretty much any type of routine including total-body, HIIT, and even barre. Score that sculpted shape with the overhead triceps extension move. “There are three heads to the triceps muscle, all of which combine into the triceps brachii tendon,” says Cara Bonney, CSCS, a Club Pilates master trainer in Dallas. Bring the weight overhead, extending your arms straight so the dumbbell is … Keeping everything from your shoulders to elbows still, slowly bend your elbows, lowering the weight behind your head until your arms are just lower than 90 degrees. Stiffen your torso by contracting your abdominal/core muscles ("bracing"), and depress and retract your scapulae (pull your shoulders down and back), maintaining this position throughout the exercise. The three heads of the triceps muscles all come together to help extend the elbow, so it's a really effective move, says Bonney. And be sure your elbows are tracking forward, not flaring out wide, in order to protect your shoulder joints. Your elbows should point forward, not out to the side. Bonney’s favorite: Reaching for a TRX suspension trainer. - http://goo.gl/DTc99s Good things always come in threes: fairy godmothers, parts of a combo meal, boy bands made of brothers (Hi Jonas and Hansen!). The overhead triceps extension is a strength move that targets the back of your upper arm, where your triceps brachii muscles are located. You may be able to find more information about this and similar content at piano.io, 20 Minute Box Jump Workout For Total-Body Gains, A Better-Posture Workout For Tight Shoulders, This Home Back Workout Uses Just One Dumbbell, This Home Arms Workout Requires Minimal Equipment, 12 Chest Exercises To Add To Upper-Body Workouts, The Perfect Workout To Improve Your Posture, You Can Do This Back And Shoulder Workout At Home, 12 Bodyweight Back Exercises You Can Do At Home. The real fun comes in changing out equipment: Trade the dumbbell for a weight plate; or try placing a resistance band under your feet and pressing the handles overhead. “This challenges the core a lot more,” says Bonney. Then, extend your elbows as you press your body away from your hands and back. Plus, strengthening the tendon will help you with functional strength, like pushing things away. How To: Standing Overhead Dumbbell Tricep Extension - YouTube And because you’re working against gravity, overhead triceps extensions can feel more challenging than other moves working the same muscle, she adds. - 10% off coupon code! Tricep cable rope push /pull downs, cable triceps kickbacks and bent over double arm tricep kickbacks are related exercise that target the same muscle groups as standing overhead barbell … You can do the triceps extension standing, sitting or lying down, and either flat or on an incline/decline. Pause, and raise back to straight. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Weekend Challenge: Cable Overhead Triceps Extension, Weekend Challenge: Swiss-Ball Dumbbell Lying Triceps Extension. Women's Health may earn commission from the links on this page, but we only feature products we believe in. \"MS10\" - http://goo.gl/ROUZrAFitness Genes - Maximize YOUR Genetic Potential! FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE \u0026 STRENGTH! Bring the weight overhead, extending your arms straight so the dumbbell is above your head. Refer to the illustration and instructions above for how to perform this exercise correctly. Standing overhead barbell triceps extensions is a gym work out exercise that targets triceps and also involves abs and shoulders. That's one rep. Form tips: Make sure your shoulder blades stay anchored the entire time, and engage your core so your torso doesn’t move or overarch. So it’s no surprise the most eye-popping muscle in your arms is, in fact, three parts that join together. Working Out Based On Your Menstrual Cycle Is Legit, 7 Pro Athletes’ Top Hair Hacks For Summer, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Why trust us? How to do standing eccentric triceps extensions: Standing with your feet hip-distance apart, hold a dumbbell in each hand and extend your arms in front of you.