Exercise Anatomy

Overhead Triceps Press

The Overhead Triceps Press is a key exercise for sculpting strong and defined triceps. Its unique aspect lies in the emphasis on the long head of the triceps, promoting overall arm strength and tone. Engage in this exercise to enhance your arm aesthetics and boost functional upper body strength.

Major Muscles and Actions Involved

During the Overhead Triceps Press, the primary joint action is elbow extension, where the forearm moves away from the upper arm. This movement engages the triceps brachii, specifically targeting the lateral, long, and medial heads of the muscle. Additionally, the anconeus, a smaller muscle, aids in the extension of the elbow join

Sports Uses

The Overhead Triceps Press is particularly beneficial for athletes engaged in various sports that require upper body strength, pushing movements, and arm stability. It proves valuable for weightlifters, as the exercise enhances the lockout phase in overhead lifts such as the snatch and jerk. Additionally, athletes involved in combat sports, like boxing or mixed martial arts, can benefit from the increased triceps strength for more powerful punches and improved arm endurance. Moreover, individuals participating in volleyball, tennis, or basketball can find value in the Overhead Triceps Press, as it contributes to the strength and endurance needed for overhead shots and serves.

Exercise Tips

  1. Technique: Begin with a solid stance and straight back, lifting the weight overhead with fully extended arms. Ensure controlled movements, avoiding unnecessary arching of the back.
  2. Range of Motion: Execute a full range of motion, lowering the weight until your elbows form a 90-degree angle, then pressing back up to full extension. Emphasize the stretch and contraction for optimal triceps engagement.
  3. Amount of Weight Used: Start with a manageable weight to master the form. Gradually increase resistance as strength improves, but prioritize control over lifting heavier weights.
  4. Grip: Use an overhand grip with hands slightly wider than shoulder-width apart. Maintain a secure grip on the barbell or dumbbells throughout the exercise.
  5. Variations: Explore different variations, such as using a barbell, dumbbells, or an EZ curl bar. Each variation can provide a slightly different stimulus to the triceps.
  6. Unique Muscle Involvement: This exercise primarily targets the triceps brachii, with emphasis on the long head. It also engages the deltoids and upper back muscles to stabilize the movement.
  7. Breathing: Inhale as you lower the weight, exhale during the exertion phase. Maintain a consistent breathing rhythm to enhance stability and oxygenation.
  8. Elbow Position: Keep the elbows pointing forward and close to the head throughout the movement. This ensures proper activation of the triceps and reduces strain on the shoulder joints.
  9. Stability: Maintain a stable core to prevent excessive arching of the back. Engage your abdominal muscles to provide a solid foundation for the overhead triceps press.
  10. Controlled Eccentric Phase: Pay attention to the lowering (eccentric) phase of the movement. Resist the urge to let the weight drop quickly, emphasizing control for optimal muscle stimulation and joint health.