Overhead Triceps
How to do the 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.
How to program the Overhead Triceps
Sets and reps
As an isolation movement, the Overhead Triceps is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Overhead Triceps is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Overhead Triceps into a plan
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Frequently asked questions
What muscles does the Overhead Triceps work?
The Overhead Triceps primarily targets the Triceps. It also recruits the Lats as supporting muscles.
What equipment do I need for the Overhead Triceps?
You need Body Only. Difficulty level: Expert.
How many sets and reps of the Overhead Triceps should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
