Tall guys, the overhead tricep extension is tailored for taller frames. Overhead tricep extensions effectively isolate and define the triceps, catering to the challenges posed by our longer limbs during weightlifting. 

Learn more about the joint-friendly nature and versatility of this exercise, adaptable to various equipment, including dumbbells, barbells, resistance bands, or cables. 

With no specific disadvantages for us with longer arms.

Table of Contents

Understanding The Overhead Tricep Extension For Tall Guys

Tall guys often face challenges in weightlifting exercises due to our longer limbs. Overhead tricep extensions, when performed correctly, offer a solution by effectively engaging the triceps while accommodating the extended reach of taller guys.

How To Do Overhead Tricep Extensions For Tall Guys

Overhead Tricep Extension Advantages For Tall Guys

Isolation of triceps

Overhead tricep extensions effectively isolate and target the triceps, contributing to overall upper arm strength and definition.

Joint-friendly

This exercise is generally joint-friendly, making it suitable for tall guys who may experience discomfort during certain upper body movements.

Versatility

Overhead tricep extensions can be performed with various equipment, including dumbbells, barbells, resistance bands, or cables, providing flexibility in your training routine.

Range of motion

The movement allows for a full range of motion, ensuring comprehensive engagement of the triceps for optimal results.

Overhead Tricep Extension Disadvantages For Tall Guys

none

Performing the overhead tricep extensions should bring up no disadvantages as a tall guy unless you by-pass the importance of your set-up. A poor base will lead to injury in time.

Tools You'll Need

You can do overhead tricep extensions with one of these four tools.

  • Dumbbell
  • Resistance band
  • Barbell
  • Cable machine
this is a photo of a resistance band for an overhead tricep extension
this is a photo of a barbell for an overhead tricep extension
this is a photo of a cable machine for an overhead tricep extension
this is a photo of a barbell for an overhead tricep extension

How To Do Overhead Tricep Extensions For Tall Guys

1. Overhead tricep extension equipment selection

  • Choose a dumbbell, barbell, or cable machine based on your preference and equipment availability.
  • Ensure you have an appropriate weight for your current strength level.
  • I will be doing the overhead tricep extensions with a cable machine for this demonstration.

2. Set up

  • Stand or sit with a straight posture, ensuring your back is well-supported.
  • Use a shoulder width stagger stance.
  • Hold the dumbbell, barbell, or cable attachment with both hands, palms facing up.

Tall guy tip: I suggest you 100% of the time do your overhead tricep extension in a standing position, unless your coach has seated extensions for a specific reason.

By standing you can create a much sturdier base, allowing for less pressure on your back. The seated lift makes it much more difficult to do so.

this is a photo of tall Paul using a shoulder width stagger stance for his overhead tricep extension
this is a photo of tall Paul using a shoulder width stagger stance for his overhead tricep extension front facing

3. Hand placement

  • Grip the equipment with your hands positioned close together, creating a narrow grip.
  • If using a dumbbells or rope on cable machine, your palms should face each other.
this is a photo of tall Paul gripping the dumbbell with close hand position
this is a photo of tall Paul gripping the dumbbell with close hand position back angle

4. Elbow position

  • Lift the weight overhead, fully extending your arms.
  • Keep your elbows close to your ears, ensuring they remain stationary throughout the movement.
this is a photo of tall Paul lifitn the weight over his head to fully extend his arms for an overheard tricep extension with dumbbell

5. Controlled descent

  • Bend your elbows, lowering the weight behind your head.
  • Maintain control throughout the descent to engage the triceps effectively.
this is a photo of tall Paul lowering the wight behind his head for an overheard tricep extension with dumbbell

6. Full extension

  • Press the weight back up to the starting position, fully extending your arms.
  • Emphasize the contraction in the triceps at the top of the movement.
this is a photo of tall Paul pressing a dumbbell fully extended for an overhead tricep press

7. Breathing technique

  • Inhale as you lower the weight, and exhale as you press it back up.
  • Maintain a consistent breathing rhythm throughout the exercise.

8. Repetitions and Sets

  • Reps and sets all depend on your goals for the gym & what other lifts you have done that day to complement the overhead tricep extensions.
  • I create tall guy workout plans, click through and message me your fitness goals and I can tell you the reps and set you will want to hit.