# Dumbbell Overhead Triceps Extension

URL: https://heatsy.app/ex/dumbbell-triceps-extension

Also known as: Seated Dumbbell Overhead Extension, Seated Triceps Press, Overhead Dumbbell Triceps, DB Overhead Triceps Extension, Dumbbell Overhead Tricep Extension, DB Triceps Extension, Overhead Dumbbell Triceps Extension, Overhead DB Triceps Extension, Seated Dumbbell Bench Extension, Seated DB Bench Extension, Seated Dumbbell Bench Triceps Extension

Body region: Arms

## Muscles

- Main: Triceps
- Helps: Anconeus
- Holds: Serratus Anterior, Trapezius, Erector Spinae, Rectus Abdominis

## Equipment

- Dumbbells
- Adjustable Bench or Flat Bench

## Technique

1. Sit on a bench, ideally with back support, feet flat on the floor.
2. Hold one dumbbell with both hands under the top plate and press it straight overhead.
3. Keep your upper arms beside your ears and bend the elbows to lower the dumbbell behind your head.
4. Stop when you feel a deep stretch in the back of the arms.
5. Straighten your arms to raise the dumbbell back overhead.

### Cues

- Point the elbows forward.
- Keep the ribs down and the lower back against the pad.
- Hold the dumbbell securely with interlocked thumbs.

### Common mistakes

- Letting the elbows flare out to the sides.
- Arching the back to push the weight up.
- Lowering so fast that the dumbbell bounces at the bottom.

## Variations

- [Single-Arm Overhead Dumbbell Extension](https://heatsy.app/ex/one-arm-dumbbell-triceps-extension)
- [Standing Single-Arm Overhead Dumbbell Extension](https://heatsy.app/ex/one-arm-standing-dumbbell-triceps-extension)
- [Single-Arm Supinated Overhead Extension](https://heatsy.app/ex/one-arm-supinated-dumbbell-triceps-extension)
- [Standing Dumbbell Overhead Triceps Extension](https://heatsy.app/ex/standing-dumbbell-triceps-extension)

## Alternatives

- [Dumbbell Skull Crusher](https://heatsy.app/ex/dumbbell-skull-crusher)
- [Triceps Pushdown](https://heatsy.app/ex/triceps-pushdown)