Isolation · Isolation
Overhead Tricep Extension
Targets Triceps with an optimal working range of 8–15 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Overhead Tricep Extension:
- 1 Hold dumbbell overhead with both hands forming a cup under plates
- 2 Lower dumbbell behind head by bending elbows
- 3 Press back up overhead until triceps are fully contracted
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Flaring elbows excessively out to sides
- ✕ Hyperextending lumbar spine
Programs Featuring Overhead Tricep Extension (4)
PHAT (Power Hypertrophy Adaptive Training)
Layne Norton’s 5-day powerbuilding system combining 2 heavy Upper/Lower Power days (3–5 rep compounds) with 3 high-volume Bodybuilding Hypertrophy days (Back/Shoulders, Lower Body, Chest/Arms).
Arnold Split (6-Day Chest/Back, Shoulders/Arms, Legs)
The classic 6-day Golden Era antagonist bodybuilding split pairing Chest & Back, Shoulders & Arms, and Legs twice per week for high-frequency hypertrophy and compound strength.
Classic 5-Day Bodybuilding Bro Split
A dedicated 5-day bodybuilding split (Chest, Back, Shoulders, Legs, Arms) focused on 8–15 rep hypertrophy volume, muscle isolation, and maximum recovery between body parts.
4-Day Upper / Lower Bodybuilding Split
A balanced 4-day Upper/Lower hypertrophy routine training every muscle group twice per week in the 6–15 rep range with compound barbell anchors and targeted isolation work.