How to Do Overhead Triceps
Start and end of one clean rep of Overhead Triceps.
Quick facts
| Primary muscle | Triceps |
|---|---|
| Secondary muscles | Back |
| Equipment | Bodyweight |
| Category | Stretching |
How to perform Overhead Triceps
- Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your elbow and wrist. This will be your starting position.
- Attempt to extend the arm straight into the air as your partner prevents you from doing actually doing so.
- After 10-20 seconds, relax the arm and allow your partner to further stretch the tricep by applying gentle pressure to the wrist. Hold for 10-20 seconds, and then switch sides.
Muscles worked
- Triceps (primary): straightens the elbow to lock out every press and pushdown.
- Back (secondary): pulls the arms down and toward the torso and keeps the spine stable.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Fix the elbows in place and let only the forearms move, keeping the load on the triceps.
- Own the largest range you can control with clean form before you chase extra reps.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Letting the elbows flare and drift forward so the shoulders quietly take over.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Overhead Triceps work?
Overhead Triceps mainly works the triceps, with the back helping as secondary movers.
What equipment do I need for Overhead Triceps?
None — Overhead Triceps is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Overhead Triceps?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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