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Upper Arms · Body Weight
Bodyweight Overhead Triceps Extension
Bodyweight Overhead Triceps Extension is an intermediate isolation strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
How to do Bodyweight Overhead Triceps Extension
- Stand with your feet shoulder-width apart and your arms extended overhead with hands holding together, elbows slightly bent.
- Bend your elbows to lower your hands behind your head, engaging your triceps.
- Extend your arms back to the starting overhead position.
- Repeat the movement for the desired number of repetitions.
Form tips
- Keep your upper arms stationary and close to your ears throughout the exercise to effectively target the triceps.
- Engage your core to maintain stability and avoid arching your back.
- Perform the movement slowly and with control to maximize muscle activation and prevent injury.
Bodyweight Overhead Triceps Extension alternatives
More triceps exercises
Bodyweight Overhead Triceps Extension FAQ
What muscles does Bodyweight Overhead Triceps Extension work?
Bodyweight Overhead Triceps Extension mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Bodyweight Overhead Triceps Extension?
None. Bodyweight Overhead Triceps Extension is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Overhead Triceps Extension should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Overhead Triceps Extension good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Bodyweight Overhead Triceps Extension burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Bodyweight Overhead Triceps Extension?
Other exercises for the triceps include Cable Triceps Overhead Extension (Ez Bar), Barbell Standing Overhead Triceps Extension, Plate Overhead Tricep Extension and Barbell Lying Triceps Extension.
For developers
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