Seated Overhead Triceps Extension on a Chair
Targets triceps, shoulders, and core. Perform seated overhead triceps extensions using just a chair to build upper arm strength and stability effectively.
- Movement
- Isolation
- Force
- Push
- Per set
- 45s
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Seated Overhead Triceps Extension on a Chair
Barbell Seated Overhead Triceps Extension
Upper Arms · Triceps Brachii · Barbell
Weighted Seated Triceps Extension
Upper Arms · Weighted
Overhead Triceps Extension with Bed Sheet
Upper Arms · Triceps Brachii · Body weight
Dumbbell Seated Alternate Overhead Triceps Extension
Upper Arms · Dumbbell
Description
A seated overhead triceps extension on a chair is an exercise that primarily targets the triceps in your upper arm with a secondary focus on your shoulders and core.
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How to do Seated Overhead Triceps Extension on a Chair
- 01Setup
Sit tall on a sturdy chair with your feet flat on the floor, hip-width apart, and your back straight against the chair or self-supported. Extend both arms straight overhead, palms facing each other, keeping your elbows close to your ears.
- 02Setup
Engage your core by pulling your navel towards your spine to stabilize your torso throughout the movement. Ensure your shoulders are relaxed and not shrugging towards your ears.
- 03
Inhale as you slowly bend your elbows, lowering your hands behind your head until your forearms are parallel to the floor or your hands are near your upper back. Keep your elbows pointing forward and tucked in.
- 04
Exhale as you powerfully extend your arms back to the starting overhead position, squeezing your triceps at the top. Focus on using only your triceps to drive the movement, avoiding any momentum.
- 05
Maintain a stable torso and avoid letting your elbows flare out excessively during both the lowering and lifting phases.
Tips
- To maximize triceps engagement, consciously squeeze your triceps at the peak of the extension before beginning the next repetition.
- Keep your core engaged throughout the exercise to prevent your lower back from arching and to maintain overall stability.
- Control the eccentric (lowering) phase of the movement; slowly lower your hands for a count of two to three seconds to increase time under tension.
- If you find your elbows flaring out, try to visualize them staying "glued" to the sides of your head to maintain proper form and target the triceps effectively.
Common mistakes
- Flaring elbows out excessively reduces triceps activation and puts strain on the shoulders; keep your elbows pointing forward and close to your head.
- Arching the lower back indicates a lack of core engagement and can cause back pain; actively brace your core by pulling your navel towards your spine.
- Using momentum to lift the hands diminishes triceps work; focus on a slow, controlled extension, allowing your triceps to do all the work.
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Get Ellim — FreeQuestions
Is Seated Overhead Triceps Extension on a Chair good for beginners?
Seated Overhead Triceps Extension on a Chair is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Seated Overhead Triceps Extension on a Chair?
You need Body weight to perform Seated Overhead Triceps Extension on a Chair. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Seated Overhead Triceps Extension on a Chair?
To maximize triceps engagement, consciously squeeze your triceps at the peak of the extension before beginning the next repetition. Keep your core engaged throughout the exercise to prevent your lower back from arching and to maintain overall stability. Control the eccentric (lowering) phase of the movement; slowly lower your hands for a count of two to three seconds to increase time under tension. If you find your elbows flaring out, try to visualize them staying "glued" to the sides of your head to maintain proper form and target the triceps effectively.
What are common mistakes when doing Seated Overhead Triceps Extension on a Chair?
Flaring elbows out excessively reduces triceps activation and puts strain on the shoulders; keep your elbows pointing forward and close to your head. Arching the lower back indicates a lack of core engagement and can cause back pain; actively brace your core by pulling your navel towards your spine. Using momentum to lift the hands diminishes triceps work; focus on a slow, controlled extension, allowing your triceps to do all the work.
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Free · iPhone only · Available on the App Store