Overhead Triceps Extensions for Big Triceps – Natural Bodybuilding Exercises

In this natural bodybuilding exercise video I show how to perform overhead dumbbell triceps extensions properly so that you can get big and ripped triceps.

Overhead Dumbbell Triceps Extensions for Big Triceps – Natural Bodybuilding Exercises

Overhead Dumbbell Triceps Extensions – Natural Bodybuilding Exercise Description

Main Muscle Worked: Triceps
Other Muscles Worked: Shoulders, Chest
Equipment: Dumbbell, Utility Bench
Mechanics Type: Isolation Movement

1. Seat down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm’s length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.

2. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.

3. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.

4. Repeat for the recommended amount of repetitions.

• You can perform this exercise standing as well but this puts strain on your back especially if you are using heavy dumbbells like 95 lbs or so.

• Another variation is to use an e-z or straight bar instead in which case you will be holding the bar from the inside (around 5 inches between both hands) with the palms facing forward (pronated grip).

• There is also a bar that has parallel bars inside (often referred to as a triceps blaster) and this can also be used for this exercise.

• Finally, a low pulley cable with a rope attachment or bar (straight or e-z) attachment at the end can be used as well for variety purposes as well.

If you like this video then please “Tweet it” and Facebook it (buttons are below the video)

If you’ve got any questions on the video or suggestions for more video topics, then just scroll to the bottom of the page and use the comment system.



Speak Your Mind


* Copy This Password *

* Type Or Paste Password Here *


  1. Your physique looks great man. Keep up the great work. Thanks for the tutorial vid.



Leave a Comment with Facebook for Overhead Triceps Extensions for Big Triceps – Natural Bodybuilding Exercises

Get Shape Up Now For FREE & Join my All Natural Body Building Newsletter.