Overhead Dumbbell Extensions

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Overhead Dumbbell Extensions are an excellent mass builder for the long head of the triceps muscle.  The overhead position actually isolates the triceps muscle of both arms perfectly.  One thing that I see quite a lot in the gym is bad form, this exercise is done wrong more often than right unfortunately.  If this exercise is done wrong you will be placing more stress on your deltoids than you triceps and not making any gains in either muscle group.

Remember that heavy weights do not equal bigger arms, this exercise will add major mass to the long head of your triceps muscle because it can isolate so well.  As you get more comfortable with the form the heavier weights will come and your form will still be correct.

To perform this exercise correctly you must keep your elbows pointed forward.  Pointing your elbows out to the side’s places more stress on your delts.  It will also make you look like you doing some weird form of shoulder presses. Trust me people won’t be looking at you because you’re using the 80 pound dumbbells.

Keeping your elbows pointed straight out means your delts only act as stabilizer muscles. This means your triceps are forced to handle all the weight and those muscle fibers that don’t usually get used, will be burning by your second set.

Correct form must come before weight, the heavier weights will eventually come too but form should always be your 1^st priority.

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