The dumbbell overhead triceps extension is a very effective exercise for developing the triceps brachii muscles, but it can be challenging (and cause unnecessary stress to the joints) if performed incorrectly.

We have everything you need to master this exercise in our short guide!

How to perform the Dumbbell Overhead Triceps Extension (Video):

How To Do Dumbbell Overhead Triceps Extensions Correctly

While the dumbbell overhead triceps extension doesn’t have to be performed on a gym bench, this is the easiest method for doing it, as it allows for more stability. For now, we will therefore focus on perfecting this version of the exercise.

The first step is to master positioning. Start by grabbing the dumbbells, making sure you’re using dumbbells that are not excessively heavy. Then, sit down on the bench with both feet stable on the floor.

Before starting your first rep, lift both dumbbells overhead with your arms fully extended. Position the dumbbells directly above your head, keeping your elbows close to your ears. While the bench provides natural support, it’s still important to engage your core for added stability. If available, using a bench that sits lower than shoulder height can offer even greater support and help you maintain better control throughout the movement.

For the execution part of the dumbbell overhead triceps extension, start by slowly lowering the dumbbells behind your head. Make sure you perform this movement right by focusing on two essential aspects:

1. Your upper arms should remain stationary during the movement.
2. The movement is made by bending the elbows, as this is what causes the triceps brachii muscles to be activated.

Continue lowering the dumbbells until your dumbbell is low enough so that you feel a deep stretch in your triceps.

Remember to breathe!

(Diaphragmatic Breathing, Cleveland Clinic)

Dumbbell Overhead Triceps Extension: Main Benefits

Albeit challenging, the dumbbell overhead triceps extension is 100% worthy of your time, as it’s associated with several benefits, including:

• Long head isolation: The triceps brachii muscles are comprised of three different heads, and the dumbbell overhead triceps extension is particularly effective at isolating the long head muscles.
• Overall arm development: While heavily focused on the triceps, this exercise is excellent for overall arm development and building strength and muscle.
• Wide range of motion: Compared to some other triceps exercises, the dumbbell overhead triceps extension allows for a greater range of motion, insuring maximal muscle activation.
• Versatility: As mentioned, the dumbbell overhead triceps extension doesn’t always have to be performed on a bench, easily allowing for variations that require no additional equipment. Let’s dive deep into this matter right away…

Dumbbell Overhead Triceps Extension Variations

From 3-day workout splits to bulk training programs, one thing’s for sure: when it comes to working out, variety is always welcome. For the dumbbell overhead triceps extension, the two main variations involve using a chair instead of a bench or performing the exercise while standing.

Here’s how the chair and standing dumbbell overhead triceps extensions compare to the bench version:

• Chair variation: Allows for the same range of motion, but requires less control due to the back support.
• Standing variation: Even more challenging due to the lack of support, the standing variation requires maximum core engagement and balance.

Dumbbell vs. Barbell Overhead Triceps Extension

Finally, it’s important to consider the differences between performing overhead triceps extensions with a dumbbell or with a barbell. These are the main considerations to keep in mind:

• When it comes to controlling the range of motion, the barbell can make it harder to stretch as deeply.