Cable triceps press: overhead

While the execution of various variations of overhead cable triceps pressing may differ, the basic body posture remains similar. These fitness exercises are performed in a standing position. Depending on the specific exercise, you can choose either a hip-width stance or take a lunge position. Your back remains straight, and in most variations, your gaze is directed forward. In variations with a bent back, you look towards the ground instead. Your head consistently serves as a natural extension of your spine. Maintaining a slight arch in the lower back protects your spine while keeping your elbows close to your body. Then, engage your muscles to initiate the overhead triceps extensions.

Movement execution

To perform the overhead tricep press with the rope, you start by extending your arms almost completely upward. Then, take a deep breath and lower your forearms backward until they are slightly above your head. Your upper arms stay straight and do not move during the exercise. Afterward, raise your forearms back up while exhaling.

Additionally, one should consider

The overhead cable tricep press in a bent-over stance is a common exercise in the gym. While in a lunge position with a bent-over upper body, you now move your forearms forward as they are initially in a vertical position. Exhale as you pull the cable forward over your head. Once your arms are nearly fully extended forward and parallel to the ground, halt the movement. To return to the starting position, exclusively flex your forearms.

Equally important is

In this variation of the exercise, you perform overhead tricep extensions with a single arm, using the other arm for support. The upper arm of the working arm remains perpendicular to your body. With your second hand, you stabilize this arm while lifting the forearm from the rear to an upward position. The exhalation occurs during this pulling motion. Subsequently, during inhalation, you return to the starting position where the trained arm is positioned directly behind your neck.

Don't forget to

The overhead triceps extension with the Theraband is a commonly practiced exercise in home workouts. In contrast to Theraband bicep curls, which target the biceps, this exercise focuses on the triceps. Stand in a lunge position and hold the Theraband with both hands behind your head. Start exhaling and pull the ends of the band upwards. Stop when your arms are nearly fully extended, and then lower your forearms to the back, keeping your upper arms in position.

Stressed muscles and common mistakes

You can find more information about the muscles involved and common mistakes in the exercise of triceps extension over the head with the cable machine on the dedicated page for triceps cable pushdowns.

Alternative variants to triceps presses on the cable: over the head

To diversify your training, you can also incorporate related exercises or alternative variations of overhead triceps pressing on the cable machine.