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The overhead triceps extension is an isolation train that trains your triceps.
It’s held in excessive regard by bodybuilders and power athletes as a result of it’s notably efficient at coaching the lengthy head of the triceps—the meatiest muscle on the again of your higher arm that balances your aesthetics and helps you press heavy weights.
On this article, you’ll study what the overhead triceps extension is, why it’s helpful, easy methods to carry out it with correct kind, the perfect overhead triceps extension alternate options, and extra.
What Is the Overhead Triceps Extension?
The overhead triceps extension (typically known as the seated overhead triceps extension or seated triceps press) is a triceps train that includes holding a dumbbell above your head along with your arms outstretched, then reducing the dumbbell behind your head by bending your elbows.
The overhead triceps extension is an isolation train, which implies it solely trains one muscle group (the triceps). This differs from compound workouts just like the bench press, overhead press, and dip, which prepare the triceps, but in addition prepare different muscle teams such because the pecs and shoulders.
Overhead Triceps Extension: Advantages
The triceps has three heads: The lateral head, medial head, and lengthy head. The lengthy head is the biggest of the three and thus contributes most to the general dimension of your triceps.
In contrast to most compound workouts that prepare the triceps, the overhead triceps extension emphasizes the lengthy head over the medial and lateral heads. This implies it’s notably effectively suited to serving to you add dimension to your higher arms.
(Discover I stated “emphasize” and never “isolate.” That’s as a result of though the overhead triceps extension trains the lengthy head greater than most different triceps workouts, it additionally trains the medial and lateral heads to a excessive diploma, too.)
One other good thing about the overhead triceps extension is that it locations the arms overhead, which totally stretches the triceps. That is necessary as a result of analysis reveals that coaching a muscle in a stretched place is usually higher for muscle development.
These distinctive advantages are why I all the time embody the overhead triceps extension in my very own coaching and my health packages for women and men, Larger Leaner Stronger and Thinner Leaner Stronger.
(And for those who’d like extra particular recommendation about what workouts to incorporate in your coaching program to succeed in your well being and health targets, take the Legion Energy Coaching Quiz, and in lower than a minute, you’ll know the right power coaching program for you. Click on right here to test it out.)
Overhead Triceps Extension: Muscle tissue Labored
The overhead triceps extension trains all three heads of the triceps. Right here’s how they appear when seen from behind:
Overhead Triceps Extension: Type
One of the simplest ways to study easy methods to do the overhead triceps extension is to separate the train into three components: arrange, descend, lengthen.
1. Arrange
Sit up on a flat bench or along with your again pressed towards an upright bench with a low backrest. Grip one finish of a dumbbell utilizing each palms and carry it overhead in order that your arms are straight. Maneuver your palms in order that they’re flat towards the tip of the dumbbell and going through towards the ceiling.
2. Descend
Whereas retaining your higher arms as near perpendicular to the ground as potential, decrease the dumbbell behind your head by bending your elbows. Go so far as your flexibility permits or till you are feeling a deep stretch in your triceps.
3. Prolong
Push the dumbbell towards the ceiling by straightening your elbows and return to the beginning place. It is a mirror picture of what you probably did throughout the descent.
Attempt to reduce your upper-arm motion as you carry the load, as shifting your arms will increase the possibilities of knocking your noggin with the dumbbell.
Right here’s the way it ought to look if you put all of it collectively:
The Finest Overhead Triceps Extension Different
1. Single-Arm Overhead Triceps Extension
The single-arm overhead triceps extension (or one-arm triceps extension) is identical because the common triceps extension, besides as a substitute of coaching your arms bilaterally (each collectively), you prepare every unilaterally (one by one).
That is helpful as a result of it . . .
- Could allow you to carry extra complete weight than you possibly can with some bilateral workouts, which can assist you achieve extra muscle over time
- Helps you develop a better mind-muscle connection along with your triceps, since you solely must give attention to one aspect of your physique at a time
- Helps you appropriate muscle imbalances, as a result of either side of your physique are pressured to carry the identical quantity of weight (one aspect can’t “take over” from the opposite)
2. Cable Overhead Triceps Extension
The primary good thing about the cable overhead triceps extension is that by utilizing a cable, there’s fixed rigidity in your triceps all through every rep. This taxes your triceps barely in another way to the dumbbell overhead triceps extension.
To carry out the cable overhead triceps extension, alter the pulley on a cable machine to chest top and connect the rope deal with. Grip one finish of the rope in every hand and step away from the cable machine so there’s rigidity within the cable, then flip your again to the pulley, bringing your palms to both aspect of your head. Lean ahead barely and stagger your stance for added stability. Press the load above your head by extending your elbows, then decrease the load and return to the beginning place.
3. Band Overhead Triceps Extension
The band overhead triceps extension is an efficient variation for those who wish to work out at dwelling or whereas touring and have restricted area and gear.
Nonetheless, as a result of a resistance band gives nearly no resistance when it’s slack, there’s little rigidity in your triceps after they’re stretched. This makes the band overhead triceps extension much less efficient for constructing muscle than the cable or dumbbell overhead triceps extension, which is why it is best to solely use it if you don’t have entry to fitness center gear.
To carry out the band overhead triceps extension, place your left foot on an train band in order that it lies below the center of your foot. Bend over and seize the unfastened finish of the train band in your left hand and carry it in order that your hand is behind your head and your higher arm is beside your left ear, perpendicular to the ground. Press the band above your head by extending your elbow, then decrease your hand and return to the beginning place. When you’ve accomplished the specified variety of reps, swap sides and repeat the method along with your proper arm.
+ Scientific References
- Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2022). Triceps brachii hypertrophy is considerably better after elbow extension coaching carried out within the overhead versus impartial arm place. Https://Doi.Org/10.1080/17461391.2022.2100279, 1–11. https://doi.org/10.1080/17461391.2022.2100279
- Landin, D., & Thompson, M. (2011). The shoulder extension operate of the triceps brachii. Journal of Electromyography and Kinesiology, 21(1), 161–165. https://doi.org/10.1016/J.JELEKIN.2010.09.005
- Oranchuk, D. J., Storey, A. G., Nelson, A. R., & Cronin, J. B. (2019). Isometric coaching and long-term diversifications: Results of muscle size, depth, and intent: A scientific overview. Scandinavian Journal of Drugs & Science in Sports activities, 29(4), 484–503. https://doi.org/10.1111/SMS.13375
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their utility to resistance coaching. Journal of Energy and Conditioning Analysis, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0B013E3181E840F3
- Mcmahon, G., Morse, C. I., Burden, A., Winwood, Okay., & Onambélé, G. L. (2014). Muscular diversifications and insulin-like development factor-1 responses to resistance coaching are stretch-mediated. Muscle & Nerve, 49(1), 108–119. https://doi.org/10.1002/MUS.23884
- Jakobi, J. M., & Chilibeck, P. D. (2001). Bilateral and unilateral contractions: potential variations in maximal voluntary drive. Canadian Journal of Utilized Physiology = Revue Canadienne de Physiologie Appliquee, 26(1), 12–33. https://doi.org/10.1139/H01-002
- Janzen, C. L., Chilibeck, P. D., & Davison, Okay. S. (2006). The impact of unilateral and bilateral power coaching on the bilateral deficit and lean tissue mass in post-menopausal ladies. European Journal of Utilized Physiology 2006 97:3, 97(3), 253–260. https://doi.org/10.1007/S00421-006-0165-1
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