Sled Overhead Triceps Extension
How to do the Sled Overhead Triceps Extension
- 1
Attach dual handles to a sled using a chain or rope. Load the sled to an appropriate load.
- 2
Facing away from the sled, step away until there is tension in the line. Raise your hands above your head, keeping them together, palms facing each other. Your elbows should be pointed upward with the elbows flexed. This will be your starting position.
- 3
Extend through the elbow to straighten the arm. Ensure that your upper arm stays in position to isolate the triceps.
- 4
Upon full extension, step forward to take the slack out of the line. You may keep your feet staggered for more stability.
How to program the Sled Overhead Triceps Extension
Sets and reps
As an isolation movement, the Sled Overhead Triceps Extension 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 Sled Overhead Triceps Extension is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Sled Overhead Triceps Extension work?
The Sled Overhead Triceps Extension primarily targets the Triceps.
What equipment do I need for the Sled Overhead Triceps Extension?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Sled Overhead Triceps Extension 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.
