Overhead tricep extensions are an effective exercise for targeting the triceps brachii muscles, which are located on the back of the upper arm. Here's how to perform overhead tricep extensions using dumbbells:

 

Dumbbell Overhead Tricep Extensions:

 

Setup:

• Stand or sit on a bench with back support, holding a dumbbell with both hands.

• Hold the dumbbell vertically with your palms facing upward, and raise it overhead, fully extending your arms.

 

Execution:

• Keeping your elbows close to your head and your upper arms stationary, exhale and slowly lower the dumbbell behind your head by bending your elbows.

• Focus on feeling a stretch in your triceps as you lower the weight.

 

Bottom Position:

• Lower the dumbbell until your elbows are bent at approximately 90 degrees or slightly lower, depending on your flexibility and comfort level.

• Avoid allowing your elbows to flare out to the sides.

 

Lifting Phase:

Inhale and extend your arms, pressing the dumbbell back up to the starting position.

Focus on fully contracting your triceps at the top of the movement.

 

Repetitions:

Aim for 8-12 repetitions per set, selecting a weight that challenges your triceps while allowing you to maintain proper form.

 

Rest for 1-2 minutes between sets.

 

Variations:

 

Single-Arm Overhead Tricep Extension:

Perform the exercise one arm at a time to focus on each tricep individually.

 

EZ-Bar Overhead Tricep Extension: Use an EZ-bar instead of dumbbells for a different grip variation.

 

Cable Overhead Tricep Extension: Use a cable machine with a rope or straight bar attachment for continuous tension on the triceps throughout the movement.

 

Incorporate overhead tricep extensions into your arm workout routine 1-3 times per week, depending on your fitness goals and overall training program. Gradually increase the weight as you become stronger, but always prioritize proper form to avoid injury and ensure optimal muscle engagement.