All Exercises
Overhead Triceps Extension
Isolates the triceps through an overhead arm extension, building upper-arm strength and shoulder stability.
Last updated
Main Muscles
- Triceps
Supporting Muscles
- Abs
- Shoulders
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How to perform
- Stand tall holding an AguaForce weight with both hands behind your head, elbows bent and pointing up
- Keeping your upper arms close to your ears and still, extend your arms to press the weight overhead
- Fully straighten your arms, squeezing your triceps at the top
- Bend your elbows to lower the weight back behind your head with control
Tips
- Keep your elbows pointing forward, not flaring outward
- Brace your core to avoid arching your lower back
Overhead Triceps Extension FAQ
What muscles does the overhead triceps extension work?
The overhead triceps extension mainly works your triceps, with your abs and shoulders supporting the movement.
How much water should I put in the weight for the overhead triceps extension?
Fill one AguaForce weight to about 3–7 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the overhead triceps extension should I do?
Aim for 3 sets of 10–12 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.