Plate Overhead Triceps Extension

Body region

• Arms

Muscles

Main

• Triceps

Helps

• Anconeus

Holds

• Deltoid
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Weight Plate

Technique

1. Stand or sit holding a weight plate flat with both hands on its sides, arms straight overhead.
2. Bend the elbows to lower the plate behind your head, keeping the upper arms close to your ears.
3. Stop when the forearms are roughly parallel or you feel a stretch in the triceps.
4. Straighten your arms to raise the plate back overhead.

Cues

• Hold the plate firmly with fingers spread on the rim.
• Keep ribs down and the elbows pointing forward.

Common mistakes

• Arching the back as the plate goes overhead.
• Letting the elbows flare wide.
• Using a plate so heavy that the grip slips.

Alternatives

• Dumbbell Overhead Triceps Extension
• Overhead Barbell Triceps Extension