Bodyweight Overhead Triceps Extension

The Bodyweight Overhead Triceps Extension is a fantastic exercise that targets the triceps, which are located on the back of the upper arm. This exercise is especially beneficial for individuals who do not have access to weights or prefer to train at home using their body weight. To perform this exercise, you don't need any fancy equipment - just your own body and a sturdy and stable surface. Begin by standing with your feet shoulder-width apart. Raise both arms overhead, keeping them close to your ears. Next, bend your elbows and lower your forearms behind your head. Ensure that your upper arms remain stationary throughout the movement. By engaging the triceps to extend the arms back up to the starting position, you will feel a deep stretch in the muscles. This exercise not only strengthens the triceps but also helps improve shoulder stability and overall upper body strength. For individuals looking to amp up the intensity, you can make the exercise more challenging by adding extra resistance with a miniband or by performing in an elevated position, such as on a bench or step. However, be cautious and pay attention to your body to prevent overexertion or injury. Remember to always warm up before performing any exercises and listen to your body. If you experience any discomfort or pain, stop the exercise and consult a healthcare professional.

Instructions

• Stand with your feet shoulder-width apart and maintain a straight posture.
• Extend your arms above your head, making sure your palms are facing each other.
• Bend your elbows and slowly lower your hands behind your head, keeping your upper arms close to your ears.
• Pause briefly, then straighten your arms to return to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Use proper form and technique to maximize the effectiveness of the exercise.
• Focus on maintaining a steady and controlled movement throughout the exercise.
• Engage your core muscles by tightening your abs and glutes during the exercise.
• Ensure that you are using the appropriate weight or resistance for your fitness level.
• Start with lighter weights or resistance and gradually increase as your strength improves.
• Breathe out as you extend your arms overhead and breathe in as you bring them back down.
• Avoid locking your elbows at the top of the movement to prevent joint strain.
• Perform the exercise in front of a mirror to check your form and ensure correct alignment.
• Incorporate this exercise into a well-rounded triceps workout routine for balanced muscle development.
• Listen to your body and make modifications as needed to avoid any discomfort or pain.