Exercise · Arms
Overhead dumbbell triceps extension
The overhead dumbbell triceps extension, also called overhead extension or French press, is a simple way to work your triceps with one dumbbell. You can do it standing or seated on an upright utility bench for more stability. Great if you want to feel the back of your arms working without a big setup.
Doable at all 76 gyms GoSet follows
The essentials
- Hold one dumbbell with both hands overhead.
- Lower behind your head, elbows tucked.
Muscles worked
- Primary
- Triceps
How to do it
- 1. Grab a dumbbell and stand tall or sit on an upright utility bench, feet planted on the floor, torso upright.
- 2. Hold the dumbbell with both hands overhead, arms almost straight, wrists neutral, elbows pointing up.
- 3. Inhale and bend your elbows to lower the dumbbell behind your head, keeping your elbows tucked and close to your head.
- 4. Lower under control for about 2 to 3 seconds, until you feel a good stretch in the triceps, without strain in your shoulders or neck.
- 5. Exhale and extend your arms to bring the dumbbell back overhead, pushing with your triceps and avoiding any swing from your lower back.
- 6. Keep your core braced and repeat with the same range of motion and tempo for all your reps.
Common mistakes
Elbows flaring out to the sides
Instead : Think about keeping your elbows pointing forward and close to your head. Choose a weight that lets you control that position without compensating.
Lower back arching too much
Instead : Brace your abs and keep your ribs down. If you lose control in your lower back, sit on an upright bench and/or reduce the load.
Dropping too fast and bouncing at the bottom
Instead : Lower in control for 2 to 3 seconds, pause briefly at the bottom, then press up without bouncing. Adjust the weight so you can keep this tempo.
Dumbbell too far behind or in front of your head
Instead : Aim for a smooth path just behind your head, without forcing your neck. If you feel discomfort in your neck or shoulders, stop and talk to a professional.
Coach tips
- Start light to learn the overhead path; only increase weight when your reps stay smooth and controlled.
- Think about “pushing the ceiling” with the bottom of your hands as you come up to finish the triceps extension.
- Use steady breathing: inhale as you lower the dumbbell, exhale as you press it back up to keep your pressure stable.
- Seated on an upright bench usually makes it easier to keep your back stable than standing, especially as the weight gets heavier.
Variations
- Seated overhead dumbbell triceps extension on an upright bench for more back support.
- Standing overhead dumbbell triceps extension to challenge your overall stability a bit more.
- Narrow grip on the dumbbell handle to help keep your elbows close and the path controlled.
Sets and reps
This exercise is often used after a heavier triceps or upper body movement, for about 3 to 4 sets of 8 to 15 reps depending on load and control.
Equipment
Alternatives for the same muscles
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Common questions
Should I do the overhead triceps extension standing or seated?
Seated on an upright bench, it’s easier to keep your back stable, which helps when the weight gets heavier or if your lower back tires quickly. Standing asks more from your core. Both work; pick the one where you control the dumbbell best.
How far down should I lower the dumbbell behind my head?
Lower until you feel a good stretch in your triceps, with no discomfort in your shoulders or neck. If you have to arch your back or move your head to go deeper, that’s too far or the weight is too heavy.
What if I feel pain in my neck or shoulders during this exercise?
Stop the exercise right away. Talk with a health or training professional before doing it again or changing how you do it.
I only feel my forearms getting tired, not my triceps
Keep your wrists straight and your elbows tucked. Slow down the lowering phase, pause briefly at the bottom, then focus on straightening your elbows to come up. Dropping the weight a bit often makes it easier to feel your triceps work.