Honestly, I didn’t think this would work.
Not because I doubted the exercise.
Because I’d already tried everything else and felt stupid for hoping again.
The overhead triceps extension kept popping up in routines, rehab videos, bro-lifts, physical therapist comments, random Reddit threads. Same move. Different promises.
And every time I tried it, my elbows flared up, my shoulders complained, and my arms looked… exactly the same.
So yeah. I wrote this after messing it up. Repeatedly.
After quitting it twice.
After bringing it back out of boredom and low expectations.
After realizing I was doing it wrong in ways I didn’t even know were possible.
If you’re stuck, frustrated, or low-key annoyed that this “basic” movement isn’t doing anything for you… you’re not broken. You’re probably just missing a few boring, unsexy details that actually matter.
Why I even tried this (and why I almost quit for good)
I didn’t start doing overhead triceps extensions because I loved them.
I started because my arms looked… soft.
Not weak. Just underwhelming. No shape when relaxed. No pop in a t-shirt.
Pushdowns felt fine but plateaued.
Close-grip bench irritated my wrists.
Skullcrushers felt cool until my elbows started whispering threats.
So overhead triceps extension became the “fine, I’ll try this again” option.
What I thought would happen:
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Big stretch = big gains
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Simple movement = easy progress
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Dumbbell + gravity = foolproof
What actually happened:
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My shoulders took over
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My lower back arched like I was showing off
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My elbows felt cranky
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My triceps barely felt involved
I didn’t expect that at all.
Not gonna lie… I blamed the exercise for a while.
Turns out, I was the problem. (Annoying realization.)
The stuff I misunderstood (aka: don’t repeat my mistakes)
1. I went way too heavy, way too soon
I thought: “If it’s overhead, it must need more weight to matter.”
Nope.
Heavy weight just turned it into a weird shoulder + back extension.
My triceps were barely invited to the party.
What finally worked:
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Start lighter than your ego wants
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Move slow on the way down
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Pause in the stretch for half a second
When I dropped the weight by 30–40%, my triceps lit up in a way I hadn’t felt before.
Ego bruise. Actual stimulus.
2. My elbow position was all over the place
I used to let my elbows flare because:
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It felt “natural”
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It let me move more weight
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No one corrected me
But flared elbows shifted tension away from the long head of the triceps (the part that actually gives that thick look).
What changed everything:
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Elbows slightly tucked
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Not locked in tight like a robot
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Just… not flapping around
It felt awkward for a week.
Then it started feeling powerful.
3. I rushed the bottom stretch
This is the whole point of the overhead triceps extension.
The stretch. The long length tension.
And I was blowing right past it.
What helped:
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Count “one-Mississippi” at the bottom
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Let the weight pull you into the stretch
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Don’t bounce out of it
This honestly surprised me.
That tiny pause made my triceps sore in a deep, good way.
Not joint pain. Muscle soreness.
4. I didn’t stabilize my ribcage
I used to arch my back like crazy to make the movement easier.
Felt strong. Looked dumb in videos.
Fix:
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Lightly brace abs
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Ribs down
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Think “tall spine” instead of “lean back and pray”
Once I stopped turning it into a mini-backbend, my triceps finally had to do the work.
What actually worked (for me, from what I’ve seen at least)
Here’s the routine that finally made overhead triceps extension stop feeling pointless:
2–3x per week (not every day, my elbows hated that):
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3–4 sets
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10–15 slow reps
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60–90 seconds rest
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Lighter weight than you think
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Long stretch at the bottom
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Full lockout at the top (without slamming joints)
I paired it with:
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Pushdowns OR dips
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Not both
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Because my elbows need mercy
This combo gave me:
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A pump I could actually feel
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Visual changes in 4–6 weeks
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Strength increase without joint rebellion
Not instant.
Not dramatic.
Just steady.
Which… I’ll take.
How long did it take to see results?
Real talk:
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1–2 weeks: better mind-muscle connection
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3–4 weeks: pump started looking different
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5–8 weeks: subtle shape change in relaxed arms
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8–12 weeks: actual size difference (if diet + sleep weren’t trash)
If nothing changes in 2 weeks?
That’s normal. You’re learning the movement.
If nothing changes in 6 weeks?
Something’s off:
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Too heavy
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Too sloppy
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Too inconsistent
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Not enough total volume
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Or your recovery sucks
I had to fix three of those. At least.
Common mistakes that slowed everything down
Here’s the short list of things that wasted my time:
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Using momentum
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Locking elbows violently
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Training it after exhausting chest + shoulders
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Doing it once a week and expecting miracles
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Ignoring elbow discomfort
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Chasing weight instead of tension
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Rushing reps
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Letting form degrade “just this set”
Every one of those slowed progress.
Some gave me minor elbow pain.
Which killed consistency.
Which killed results.
Yeah. Vicious loop.
Is overhead triceps extension actually worth it?
Short answer:
Yes, if you do it right and stick with it.
Long answer:
It’s not magic.
It won’t fix everything.
It won’t replace pressing.
It won’t save a bad program.
But for the long head of the triceps (the part most people undertrain)?
It’s one of the few movements that consistently hits it in a stretched position.
And that stretch seems to matter.
A lot.
For me, this exercise filled in that “back of the arm” look that pushdowns never fully touched.
Still… it’s not for everyone.
Who this is NOT for (be honest with yourself here)
You might hate overhead triceps extensions if:
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Your shoulders hate overhead positions
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Your elbows get irritated easily
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You rush reps and hate slow tension
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You only enjoy heavy, explosive lifting
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You have limited shoulder mobility and refuse to work on it
You’re not weak for skipping it.
There are other ways to grow triceps.
This just happens to be one of the more effective ones… when tolerated.
Objections I had (and how I answered them)
“This feels awkward.”
Yeah. Most effective things feel awkward at first. Give it 2–3 weeks.
“I don’t feel my triceps.”
You probably need lighter weight + slower reps.
Or your elbows are flaring.
“It hurts my elbows.”
Stop. Adjust. Try cables. Try one-arm versions.
If pain persists, don’t force it.
“I’m not seeing results.”
Are you eating enough?
Sleeping?
Tracking reps?
Actually progressing?
This movement isn’t magic. It still needs support.
Quick FAQ
Is overhead triceps extension good for beginners?
Yes, if done light and controlled. Beginners often benefit from learning the stretch early.
Dumbbell, cable, or barbell?
Cable is easiest on joints. Dumbbell is simple. Barbell can be awkward.
Pick what your elbows tolerate.
Can I do this at home?
Yep. One dumbbell works. Two hands on one bell. Done.
How many sets per week?
6–12 total working sets weekly is plenty for most people.
Can this replace pushdowns?
No. It complements them. Different angle, different stimulus.
Reality check (because this isn’t a fairy tale)
This exercise didn’t:
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Instantly fix my arms
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Make me love training triceps
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Eliminate plateaus forever
It did:
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Teach me patience
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Teach me control
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Teach me that boring details compound
Some weeks, progress stalled.
Some weeks, elbows got cranky.
Some weeks, motivation dipped.
That’s normal.
Bodies aren’t linear. Training isn’t tidy.
Practical takeaways (no hype, just real)
What to do:
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Go lighter than you think
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Control the stretch
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Train it 2–3x/week
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Track reps
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Warm up elbows
What to avoid:
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Ego weight
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Flaring elbows
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Rushing reps
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Forcing through joint pain
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Expecting fast visual changes
What to expect emotionally:
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Frustration early
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Doubt around week 2
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Small wins around week 4
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Slow confidence building
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Occasional boredom
What patience looks like:
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Showing up anyway
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Adjusting instead of quitting
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Measuring progress in months, not days
No guarantees.
Just honest odds.
So yeah… overhead triceps extension didn’t change my life.
But it did change my arms in a way I wasn’t getting before.
Not gonna lie, I wish it had worked faster.
I wish I hadn’t wasted months doing it wrong.
I wish I’d swallowed my ego sooner.
Still… once it clicked, it stopped feeling pointless.
And when something stops feeling pointless, it’s way easier to keep going.
That alone?
That’s been worth it.
