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Get Huge Triceps With Just One Exercise!

Utilize This Underused Exercise For Amazing Results!

Posted by TimeIsMuscle - December 13th, 2016

Traditionally you'll see people performing a standing overhead triceps extension, either using a rope or a straight bar attached to a cable machine. Although this common variation is great for overall triceps growth, I believe the alternative variation I am about to teach you will produce much better results.

Seated Overhead Triceps Extension

My own unique twist on this movement is called the "Seated Overhead Triceps Extension."

What Makes This Variation Different?

The set-up for this variation is unique, as the angle of the bench is upright as opposed to similar variations performed by gym goers. After observing a few people perform this movement with the bench at more of a 45-degree angle, I decided to give it a try.  But to be honest, it didn’t feel like I was working my triceps as hard as I could. That’s how I came up with my variation, so pay close attention to how it’s done!

The Set Up

The first thing you need to do is get yourself a bench, set it upright at a 90-degree angle, and then find yourself a high-pulley cable machine.

Once you’ve found the machine, attach a straight-bar attachment to the top pin on the machine and adjust your bench so the back end of the bench is firmly pressed up against the cable station/stack for stability and support.

Performing The Movement

Once you have completed the set-up, you are ready to get started. Grab the straight-bar attachment with a weight that you know you can handle. Pull back as you turn your body around to take the seated position, facing forward away from the cable machine. This will be your starting position.

Proceed to bend your elbows and extend your arms from behind your head until your arms are fully extended straight in front of your head. At this point you should feel your entire triceps fully flexed. Once you reach the fully contracted position, pause and squeeze your triceps for one second, then return to the starting position and repeat for reps.

Why Is This Better Than Other Standing Overhead Variations?

What you may eventually experience while performing a standing variation of the overhead triceps extension is that when you add a much heavier weight to the stack, your form may become compromised. This is because you will have to transfer a lot more energy to your core for stability while performing the movement. When you are seated, you don’t have to worry as much about your core failing because the bench will help you stay upright.

Mistakes To Be Cautious Of

But the most common mistake I see happening with the standing variation of the triceps extension with a much heavier weight, is that the person performing the movement will try to compensate not having enough strength by leaning forward with all of their bodyweight in an attempt to gain control of the exercise. They then tend to lose balance and control of the exercise altogether, and the isolation of the triceps is lost.


Remember, you are performing this movement to build BIGGER TRICEPS, so you need to make sure that you are able to target them as hard as possible. That is what makes my variation a much better choice!  So be sure to give it a try and let me know how you like it down in the comment section below! Train hard guys!

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Tomorrow is arms day so I will def give this a try! Never thought of doing it this way. Thanks!

Scott_Herman  Edit  Delete  Close

@time_is_muscle you see the likes and comments on facebook dude?!

MattLipp18  Edit  Delete  Close

I can't feel my arms, what a great pump!


awesome variation Jason! Might just try it next time I hit arms!

TimeIsMuscle  Edit  Delete  Close

Yeah give it a try! You won't be disappointed!