Overhead Triceps Extension
The stretch position pressing skips — the long head only grows overhead.
Triceps (Long Head)DumbbellBeginner
Setup
- One bell held in both hands overhead, elbows close to your head.
How To Do It
- Lower the bell behind your head to a deep triceps stretch.
- Extend back to lockout, elbows staying forward.
Breathing
Inhale lowering, exhale extending.
Common Mistakes
- Elbows flaring wide — keep them framing your ears.
- Arching the low back — ribs down, brace.
Coach Sam's cue: Elbows are earmuffs.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.