Overhead Triceps
The Overhead Triceps targets the Triceps and suits expert-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. The lats assist as stabilizers throughout the range of motion.
How to Overhead Triceps
- 1
Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your elbow and wrist. This will be your starting position.
- 2
Attempt to extend the arm straight into the air as your partner prevents you from doing actually doing so.
- 3
After 10-20 seconds, relax the arm and allow your partner to further stretch the tricep by applying gentle pressure to the wrist. Hold for 10-20 seconds, and then switch sides.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
Similar Exercises
Frequently Asked Questions
What muscles does the Overhead Triceps work?
The Overhead Triceps primarily works the Triceps. Secondary muscles include the Lats, which assist during the movement.
Is the Overhead Triceps good for beginners?
The Overhead Triceps is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Overhead Triceps?
You need no equipment — just your bodyweight to perform the Overhead Triceps. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.