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Overhead Extensions
This bodybuilding exercise develops the triceps muscles which are located on the back of the arm. The overhead position of the arm makes the exercise more difficult compared to the barbell or high pulley work. The load used will therefore be less significant.
Targeted Muscles
This bodybuilding exercise uses all of the triceps muscles . The triceps allows the extension of the forearm on the arm. It is made up of three beams which intervene more or less depending on the position of the arm, the grip and the more or less strong resistance applied to the muscles.
If you do extensions with your arms above your head using a dumbbell or with both hands with the bar, the long portion is in this case stretched and therefore more stressed.
Execution of the exercise
Starting position seated on a bench, with your back straight, a dumbbell in your hand in the “hammer” position and your arm stretched above your head. Lower the dumbbell behind your head, keeping your elbow pointed towards the ceiling (vertical arm), as low as possible and without hitting your neck. Raise the load and stop the extension before fully extending the arm. Only the forearm should move during the movement, so as to concentrate on the triceps.
Breathing
Inhale while lowering the load. Exhale while returning to the starting position with your arms outstretched.
Safety instructions
Do not fully extend your arm when raising the dumbbell. This helps keep the triceps contracted (tension in the muscle) and also prevents the risk of injury and wear of the elbow.
Do not put too much weight because the exercise is more difficult due to the position. Slow down the descent to avoid hitting your neck with the dumbbell. Keep your arm vertical to avoid intervention of the shoulders (deltoids). Be careful not to arch your lower back too much. To do this, strengthen your abs.
Variants
It is possible to perform this strength training exercise with both hands at the same time using a dumbbell, straight or EZ bent bar.
If you work in the gym, you can do this exercise sitting on a straight bench or standing using a low pulley and various accessories such as the rope for example.
There are also machines to work your triceps in this position.