Overhead Triceps
Overhead Triceps is a flexibility - triceps pnf exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Latissimus dorsi
- Exercise type
- Flexibility - triceps PNF
Exercise technique
- Sit
Sit upright with your partner behind you.
- Arm
Raise one arm overhead and bend the elbow.
- Support
Ask your partner to stabilize your upper arm and wrist gently.
- Contract
Try to extend your elbow gently while your partner prevents movement.
- Relax
Release the triceps contraction and relax your arm.
- Stretch
Allow your partner to move your wrist a very small distance toward your back.
- Exit
Once pressure is released, extend your elbow and lower your arm, then switch sides.
Key technique points
- Keep the elbow-extension contraction gentle.
- Keep your upper arm comfortably close to your head.
- Do not arch your lower back.
- Discuss the stretch limit with your partner.
- Do not let your partner apply hard pressure to your wrist.
- Change the elbow angle without straining your shoulder.
Common mistakes
Loading the elbow
Do not let your partner press forcefully on the joint.
Maximum contraction
Do not extend your arm with full force during the PNF phase.
Bending the wrist
Do not let your partner bend your wrist while moving your hand toward your back.
Pushing the neck forward
Do not push your head downward to create arm range.
Lower-back compensation
Do not overarch your lower back to hold your upper arm overhead.
Sudden angle increase
Do not allow rapid additional elbow bending after relaxation.
Frequently asked questions
Overhead Triceps: why is “Loading the elbow” a mistake?
Do not let your partner press forcefully on the joint.
Overhead Triceps: why is “Maximum contraction” a mistake?
Do not extend your arm with full force during the PNF phase.
Overhead Triceps: why is “Bending the wrist” a mistake?
Do not let your partner bend your wrist while moving your hand toward your back.
Overhead Triceps: why is “Pushing the neck forward” a mistake?
Do not push your head downward to create arm range.
Overhead Triceps: why is “Lower-back compensation” a mistake?
Do not overarch your lower back to hold your upper arm overhead.
Overhead Triceps: why is “Sudden angle increase” a mistake?
Do not allow rapid additional elbow bending after relaxation.
What should I focus on when doing Overhead Triceps?
Keep the elbow-extension contraction gentle. Keep your upper arm comfortably close to your head. Do not arch your lower back. Discuss the stretch limit with your partner. Do not let your partner apply hard pressure to your wrist. Change the elbow angle without straining your shoulder.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.