Instructions

1

Stand upright with feet shoulder-width apart, arms at sides, core engaged, and neutral spine alignment

2

Raise both arms overhead with a slight bend in elbows, hands positioned slightly wider than shoulder-width, preparing for the pulling motion

3

Lower and pull both elbows down and back toward the torso in a controlled manner, squeezing the shoulder blades together and feeling the lat contraction

4

Drive elbows down and back, bringing hands down to chest level while maintaining posture, then reverse the movement by extending arms overhead to return to start position

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESBiceps Brachii, Rhomboids, Middle Trapezius, Posterior Deltoids

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Focusing on the Bodyweight Overhead Triceps Extension allows you to target the Latissimus Dorsi with precision. As a foundational Strength, Stretching exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Biceps Brachii, Rhomboids, Middle Trapezius, Posterior Deltoids to maintain control of the Body weight.

Exercise Variations

Dumbbell Bodyweight Overhead Triceps Extension
Cable Bodyweight Overhead Triceps Extension
Banded Bodyweight Overhead Triceps Extension

Beginner Tips

If you are new to the Bodyweight Overhead Triceps Extension , focus on mastering the movement pattern with zero weight before adding Body weight.

Bodyweight Overhead Triceps Extension