Do you know what is tricep extension? An isolated exercise for the triceps is sometimes known as an overhead tricep extension. You can hold a pair of dumbbells, stand with your feet shoulder-width apart, and do overhead tricep extensions.
Triceps extensions may be done with a variety of equipment, including dumbbells, a resistance band, a pulley on a cable machine, or even just a barbell. So, let’s explore more about overhead tricep extension in the article below.
Anatomy of Triceps Muscle
There are two primary roles for the triangular triceps brachii muscle. The first is a fully extended arm or elbow, which is the posture most often thought of. The second function is the retraction of the raised arm from the shoulder. Additionally, the triceps are vital in stabilising the shoulder joint.
This muscle originates from two locations: the upper arm bone (humerus) and the back of the scapula. The olecranon process of the ulna is the attachment point of the tricep muscle, which travels the length of the upper arm to the elbow.
The medial head, lateral head, and long head make up the triceps. The long head of the triceps muscle is targeted most effectively in the overhead tricep extension. Every training regimen should include this move since it targets all three triceps heads.
Tips for Proper Form When Performing Overhead Tricep Extensions
Start off with 2-3 sets of 8-12 reps of overhead tricep extension with a weight you can easily handle. Follow these steps for perfect form:
- Get in a standing position with feet hip-width apart and knees slightly bent
- With your hands at your shoulders and your elbows lifted, press the dumbbells above and then drop them behind your head. Keep your head up and your shoulders back. Keep your head and neck still. Keep your chin tucked as if you were keeping an egg beneath your chin the whole time.
- Maintain a steady stance by distributing your body weight evenly and firmly gripping the ground with both feet. Tense your abdominal muscles and shoulders in advance. From here on out, all subsequent repeats must start.
- Squeeze your triceps to start straightening your elbows while keeping your posture steady. Complete the motion by contracting your triceps while keeping your elbows slightly bent. Only your elbows should be moving.
- Bring your arms back to the first position by bending your elbows.
Mistakes During Overhead Tricep Extension
Tricep overhead extensions are a safe exercise if done properly with the help of an overhead tricep extension machine; nonetheless, the following errors might reduce the effectiveness of the exercise or potentially cause injury.
1. Extending the Back Extremely
Curving the back may seem like a good idea while stabilising but it puts the spine and shoulder joints in an awkward posture and raises the risk of injury. Lifters should maintain a somewhat straight torso; chest pushed forward, and neutral spine curvature during each repetition of the overhead tricep extension.
2. Weight Loss or “Dropping”
Failing to regulate the momentum during the second part of the repetition, when the weight is being dropped back down, may cause excessive shear strain to be imposed on the elbow joints. In addition to greatly increasing the likelihood of damage, this may effectively nullify a large percentage of the training stimulus.
To optimise duration under stress and prevent injuries, the tricep overhead extension should be executed slowly and deliberately throughout each repetition with the help of an overhead tricep extension machine.
3. Forward Jut of the Neck
The cervical spine is put at risk when the head is held forward in the same way as the lumbar spine is when the back is rounded.
When doing an overhead triceps extension, it is important to maintain the head in line with the body to prevent poor form and the straining of neck tissues. Additional shoulder mobility training may be required if the lifter has problems lowering the weights behind their head.
Conclusion
Incorporate appropriate warm-ups, rest, and nutrition into your training routine if you want to see consistent improvement and grow muscle. Your capacity to recuperate from your tricep machine exercises will determine your final success. To ensure proper recovery, it is recommended to wait between 24 and 48 hours before exercising the same muscle groups again. Triceps training is not complete without the overhead extension.
