How to do the Overhead Triceps Extension
Primary: Triceps · also works Core. Also called: dumbbell overhead extension, french press.
Step by step
- 1
Stand or sit holding one dumbbell with both hands under the top plate above your head.
- 2
Keep your elbows close to your head and pointing forward.
- 3
Lower the dumbbell behind your head by bending your elbows until you feel a stretch in your triceps.
- 4
Extend your arms back to the start without moving your upper arms.
Coaching cues
- Keep your ribs down and core braced
- Elbows stay narrow and pointing up
- Lower under control
Common mistakes
- Flaring the elbows wide
- Arching the lower back
- Letting the elbows drift forward
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Overhead Triceps Extension alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Overhead Triceps Extension work?
Primary: Triceps. Secondary: Triceps, Core
How many sets and reps of Overhead Triceps Extension should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Overhead Triceps Extension?
Same movement pattern, different equipment: Skull Crusher, Rope Pushdown, Band Triceps Extension, Bench Dip, Dumbbell Kickback, Bent Over Dumbbell Kickbacks.
Is the Overhead Triceps Extension good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.