A triceps exercise where you press a weight overhead, targeting all three heads of the triceps.
- +Isolates the triceps muscles
- +Improves upper body strength
- +Can be performed standing or seated
- –Risk of shoulder or elbow strain if done incorrectly
This exercise targets:
–
Triceps
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand or sit tall, feet planted, core braced, ribs down
- Hold one dumbbell by the inner plate/one end with both hands; press it overhead
- Keep elbows close to your head, pointing forward (biceps by ears)
- Lower the dumbbell behind your head by bending elbows; feel a triceps stretch
- Stop just before shoulders shrug or elbows flare
- Press up by straightening elbows; don’t lock out hard
- Control the tempo: 2–3 seconds down, 1 second up; breathe in down, out up
- Avoid arching your lower back; use a lighter weight to keep form