How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Push
Overhead Tricep Extension
Long-head triceps. Mind the elbows.
beginnerCult Gym floorHome
Triceps · Dumbbell, Cable
How to handle weight
First working set at RPE 7 — two clean reps left. Hit the top of the range with two in reserve? Add 2.5 kg on a bar, or 1–2 kg per dumbbell, next session. Miss the bottom of the range? Drop 5–10% and own the reps.
Usual programming
3 × 10–15.
Caution
Stop if the front of the shoulder pinches. Elbows about 45°, not a T. Do not bounce the bar or bells off the chest. Unrack over the chest, not the face.
Setup
Bilateral dumbbell or cable, elbows to the sky, lower behind the head.
Cues
- Elbows stay, they don’t wander
- Ribs down
- Don’t smash the neck
Common mistakes
- Flaring into a pullover
- Too much load
- Shrugging
Home swap
Band overhead extension
