All workouts

Overhead extension

Triceps (long head)

3 × 15TricepsQuest 2

How to do it

  1. 1Elbows pointed forward.
  2. 2Extend, squeeze triceps, return slowly.

Coaching notes

Why do it
Long-head triceps emphasis with elbows forward.
Breathing
Exhale extend · inhale lower.
Tempo
Full extension squeeze · slow return.

Be careful

  • Elbows stay pointed forward — don't flare wildly.
  • Don't let the cable yank elbows backward.
  • Keep ribs down; avoid excessive low-back arch.

Common mistakes

  • Elbows drifting
  • Partial lockouts only
  • Using momentum