Overhead Tricep Extension Mistakes to Avoid
Elbows flaring wide — keep them pointing forward, close to your head. Flaring reduces the stretch on the long head.
Not going deep enough — the stretch at the bottom is where the long head gets loaded. If you're not feeling a stretch behind your head, go deeper.
Using too much weight and losing control — the dumbbell is behind your head. Safety first. Use moderate weight you can control.
Skipping overhead extensions entirely — pushdowns alone don't fully develop the long head. The long head is the biggest tricep head. You need overhead work.
Overhead Tricep Extension FAQ
Why is the overhead position important for triceps?
The long head of the tricep crosses the shoulder joint. It's only fully stretched when the arm is overhead. Pushdowns work the lateral and medial heads well but don't stretch the long head. Overhead work is the only way to fully develop the biggest tricep head.
One dumbbell or two?
One heavy dumbbell with both hands is standard. Two dumbbells (one in each hand) allow independent arm work. Single dumbbell is simpler and allows heavier loads.
Seated or standing?
Seated provides more stability and reduces the temptation to use body momentum. Standing is fine too. Seated is recommended for strict form.
Overhead extension vs skull crusher?
Both stretch the long head. Overhead extensions provide a deeper stretch. Skull crushers allow heavier loads. Both are excellent — use either or alternate.