Overhead Triceps Extension

The Overhead Triceps Extension is a beginner sz-bar exercise that works the Arms. Follow the steps below.

How to do the Overhead Triceps Extension

1. Overhead Triceps Extension with EZ Bar – Quick Guide The overhead position emphasizes the long head of the triceps (because it's stretched under load), the exercise does engage all three triceps heads (long, lateral, and medial) to some degree during extension.
2. Setup: Sit on a bench (or stand) and hold an EZ bar with a narrow, overhand grip.
3. Lift the bar overhead, arms fully extended.
4. Keep your core tight and elbows close to your head.
5. Execution: Slowly lower the bar behind your head by bending your elbows until they reach ~90°.
6. Keep elbows pointed forward (not flaring out).
7. Finish: Extend your arms back up to the starting position, squeezing your triceps at the top.
8. Tips: Control the movement to avoid straining your shoulders.
9. Use a moderate weight for full range of motion.
10. Keep your back straight and avoid arching.

Recommended sets & reps

← More Arms exercises

Instructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.