BeginnerDumbbellIn the weekly plan
Overhead Triceps Extension
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.
Muscles
Main target
- Main target: Triceps
Also works
- Also works: Shoulders
In your week
How to do it
Hold one dumbbell with both hands overhead, arms straight.
Bend your elbows to lower the dumbbell behind your head.
Straighten your arms to return to the top.
Form tips
Keep elbows pointing forward and close to your ears.
Brace your abs so your back stays straight.
Posture check
Run through these before the first rep.
Every rep
Lower 3s · Pause 1s · Lift 1s
Works the same muscles
In the plan
Beginner · Dumbbell
Dumbbell Floor Press
- Main target: Chest
- Also works: Triceps
- Also works: Shoulders
On Mon, Fri
Front view
In the planExtra
Beginner · Bodyweight
Push-Up
- Main target: Chest
- Also works: Triceps
- Also works: Shoulders
- Also works: Abs
Can stand in for Dumbbell Floor Press or Dumbbell Fly on Floor
