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Triceps

Overhead Tricep Extension

The Overhead Tricep Extension is a strength exercise on a cable machine for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 46%, triceps (lateral head) 22% and triceps (medial head) 18%.

Also known as: cable french press, cable overhead extension, french press, overhead cable extension, rope overhead tricep extension, tricep extension

Level: BeginnerEquipment: CableSingle-joint (isolation)
Overhead Tricep Extension demonstration

How to do it

  1. Set a pulley at about chest height and clip on a rope.
  2. Grip the rope ends, turn away from the machine and bring your hands behind your head, elbows pointing forward.
  3. Step forward into a split stance and lean your torso forward about 30 degrees.
  4. Straighten the elbows to push the rope forward and up until your arms are fully extended in line with your torso.
  5. Let the rope return slowly behind your head until you feel a full stretch.

Tips

  • Keep the elbows at head height and pointing forward for the whole set.
  • Spread the rope ends slightly at full extension.

Common mistakes

  • Letting the elbows drop and flare so the shoulders take over.
  • Rocking the torso forward and back to move the weight.

Muscles worked by the Overhead Tricep Extension

  • Triceps (long head) Primary46%
  • Triceps (lateral head) Secondary22%
  • Triceps (medial head) Secondary18%
  • Upper abs Stabilizer4%
  • Rotator cuff Stabilizer4%
  • Forearm flexors Stabilizer3%
  • Upper traps Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Extending the elbow with the arm overhead puts the long head on stretch, which made it grow more than pushdowns in a direct comparison; lateral and medial heads still assist.

Overhead Tricep Extension alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Overhead Tricep Extension work?

Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.

Is the Overhead Tricep Extension good for beginners?

Yes. The Overhead Tricep Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Overhead Tricep Extension?

For example the Band Overhead Tricep Extension, Kettlebell Tricep Extension and Overhead Dumbbell Extension. They train mostly the same muscles, some with different equipment.

How do you make the Overhead Tricep Extension harder?

Add weight or reps, or move on to the Low Cable Overhead Extension and Overhead EZ Bar Extension.

Sources

  • Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250

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