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Tricep Overhead Extension with Plate

An isolation exercise that targets the triceps through overhead extension movements using a weight plate for resistance.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Beginner

Technique

Sit on a bench or chair with back straight. Hold a weight plate with both hands behind your head, elbows pointing forward. Extend your arms overhead by straightening your elbows, then return to starting position.

Starting Position

Begin seated with back straight, holding a weight plate with both hands behind your head, elbows bent and pointing forward.

Finishing Position

Return to the starting position with elbows bent and weight plate behind your head.

Form Cues

Keep elbows close to head, extend fully, control the movement, maintain posture

Common Mistakes

Flaring elbows, arching back, using momentum, incomplete extension

Progression Tips

Increase plate weight, use dumbbell instead, or perform standing variation.

Regression Tips

Use lighter plate, perform without weight, or use resistance bands.

Safety Notes

Maintain proper posture to avoid lower back strain. Stop if you experience pain in elbows, shoulders, or neck. Keep your core engaged throughout the movement.