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How to do the Plate Tricep Extensions

Primary: Triceps · also works Shoulders.

Plate Tricep Extensions are an effective isolation exercise targeting the triceps muscles. Using a weight plate, this exercise requires raising and lowering the plate above your head to engage the triceps. It's a fundamental movement for anyone looking to build strength and definition in their upper arms. Typically done with moderate weight, this exercise is suitable for beginners and can be adjusted for different fitness levels by varying the weight. Proper form involves keeping the elbows close to the head and maintaining control throughout the motion to prevent injury.

Demo video: Plate Tricep Extensions · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand up straight and hold a weight plate with both hands. Position your feet shoulder-width apart.

  2. 2

    Lift the weight plate over your head, keeping your arms extended but not locked.

  3. 3

    Slowly lower the weight plate behind your head by bending your elbows. Keep your upper arms stationary and close to your head.

  4. 4

    Pause briefly at the bottom of the movement, then extend your arms to return to the starting position.

Coaching cues

  • Avoid arching your back; keep your core engaged to maintain stability.
  • Move slowly and with control to maximize muscle engagement and minimize injury risk.
  • Keep your elbows as close to your head as possible to properly target the triceps.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Plate Tricep Extensions alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell KickbackDumbbell · beginner Overhead Triceps ExtensionDumbbell · beginner Bent Over Dumbbell KickbacksDumbbell · beginner Dumbbell One Arm ExtensionDumbbell · beginner Dumbbell Triceps ExtensionDumbbell · beginner Bat wingsDumbbell · intermediate

Frequently asked questions

What muscles does the Plate Tricep Extensions work?

Primary: Triceps. Secondary: Triceps, Shoulders

How many sets and reps of Plate Tricep Extensions should I do?

For muscle: 3–4 sets of 8–12 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 Plate Tricep Extensions?

Same movement pattern, different equipment: Dumbbell Kickback, Overhead Triceps Extension, Bent Over Dumbbell Kickbacks, Dumbbell One Arm Extension, Dumbbell Triceps Extension, Bat wings.

Is the Plate Tricep Extensions good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.