Dumbbell Tricep Press Behind the Head: Form, Muscles Worked, and Benefits

How do you do a dumbbell tricep press behind the head?

The dumbbell tricep press behind the head, also known as the overhead dumbbell extension, is an isolation exercise primarily targeting the triceps brachii, particularly emphasizing the long head due to the overhead arm position, and involves extending a dumbbell upwards from behind the head.

Understanding the Exercise: What is it?

The dumbbell tricep press behind the head is a highly effective resistance exercise designed to isolate and strengthen the triceps brachii muscle group. This movement involves holding a single dumbbell with both hands (or one dumbbell per hand for a unilateral variation) and extending it overhead, lowering it behind the head to achieve a deep stretch in the triceps, and then powerfully extending the elbows to return to the starting position. It can be performed seated or standing, each offering slight variations in core engagement and stability requirements.

Muscles Worked

This exercise predominantly targets the triceps brachii, a three-headed muscle located on the posterior aspect of the upper arm.

• Primary Movers:
  • Triceps Brachii (All Three Heads):
    • Long Head: Originating from the infraglenoid tubercle of the scapula, its position crossing the shoulder joint makes it uniquely stretched during overhead movements, contributing significantly to its activation in this exercise.
    • Lateral Head: Originating from the posterior surface of the humerus, superior to the radial groove.
    • Medial Head: Originating from the posterior surface of the humerus, inferior to the radial groove.
• Stabilizer Muscles:
  • Deltoids (Shoulder Muscles): Particularly the anterior and posterior heads, assist in stabilizing the shoulder joint.
  • Core Musculature (Abdominals, Erector Spinae): Crucial for maintaining a stable torso, especially when performed standing.

Step-by-Step Execution Guide

Proper form is paramount to maximize triceps activation and minimize the risk of injury.

• Setup (Seated or Standing):

  • Dumbbell Selection: Choose a dumbbell that allows for controlled movement through the full range of motion without compromising form. Start light to master the technique.
  • Grip: Hold one end of the dumbbell with both hands, cupping the top plate with your palms and fingers, ensuring a secure grip. Alternatively, for a heavier load, you can interlace your thumbs around the handle.
  • Starting Position:
    • Seated: Sit upright on a bench with back support, feet flat on the floor, shoulder-width apart. Press the dumbbell overhead until your arms are fully extended.
    • Standing: Stand tall with feet shoulder-width apart, a slight bend in the knees, and core braced. Press the dumbbell overhead until your arms are fully extended.
  • Elbow Position: Keep your elbows pointing forward, close to your head, throughout the movement. Avoid excessive flaring.

• Execution (Lowering Phase - Eccentric):

  • Slowly and with control, lower the dumbbell behind your head by flexing only at the elbow joint.
  • Allow the dumbbell to descend until your forearms are roughly parallel to the floor, or until you feel a deep stretch in your triceps, without compromising shoulder comfort or allowing your elbows to flare excessively.
  • Maintain a stable torso; avoid arching your lower back.

• Execution (Lifting Phase - Concentric):

  • Engage your triceps to extend your elbows, pressing the dumbbell back up to the starting position.
  • Focus on squeezing the triceps at the top of the movement, achieving full elbow extension without locking out forcefully.

• Breathing:

  • Inhale during the lowering (eccentric) phase.
  • Exhale during the pressing (concentric) phase.

• Tempo: Aim for a controlled tempo, e.g., 2-3 seconds for the eccentric phase, a brief pause, and 1-2 seconds for the concentric phase. Avoid using momentum.

Common Mistakes to Avoid

• Using Too Much Weight: This often leads to compromised form, reduced range of motion, and increased risk of shoulder or elbow injury. Prioritize form over load.
• Flaring Elbows Excessively: Allowing elbows to point outwards reduces triceps isolation and places undue stress on the shoulder joint. Keep elbows relatively close to your head and pointing forward.
• Arching the Lower Back: Especially common in the standing variation, an excessive lumbar arch can indicate weak core stability or too much weight. Brace your core and maintain a neutral spine.
• Lack of Full Range of Motion: Not lowering the dumbbell sufficiently reduces the stretch on the long head of the triceps, diminishing the exercise's effectiveness.
• Relying on Momentum: Swinging the weight up or using a "bounce" at the bottom of the movement reduces muscle tension and the effectiveness of the exercise.

Benefits of the Dumbbell Tricep Press Behind the Head

• Optimal Long Head Activation: The overhead position places the long head of the triceps under a significant stretch, which is conducive to muscle hypertrophy and strength development.
• Triceps Isolation: This exercise effectively isolates the triceps, allowing for targeted development.
• Improved Muscular Endurance and Hypertrophy: When performed for appropriate repetitions and sets, it is excellent for building muscle size and endurance in the triceps.
• Unilateral/Bilateral Options: Can be performed with one dumbbell held by two hands (bilateral) or with a dumbbell in each hand (unilateral), allowing for correction of muscular imbalances.
• Versatility: Can be performed seated or standing, offering flexibility based on equipment availability and individual preference for stability challenge.

Variations and Alternatives

• Single-Arm Dumbbell Overhead Extension: Performed with one arm at a time, excellent for addressing muscular imbalances and increasing unilateral strength.
• Two-Hand Dumbbell Overhead Extension (Seated/Standing): The primary exercise described, emphasizing bilateral triceps work.
• Cable Overhead Extension: Using a rope attachment on a cable machine provides constant tension throughout the range of motion.
• EZ-Bar Overhead Extension: Utilizes an EZ-curl bar, which can be more comfortable for some individuals' wrists than a straight bar or dumbbell.
• Skull Crushers (Lying Triceps Extension): While not overhead, this is another excellent exercise for triceps isolation, particularly the long head, performed lying on a bench.

Safety Considerations and When to Avoid

• Shoulder Mobility: Individuals with limited shoulder mobility or pre-existing shoulder impingement may find this exercise uncomfortable or painful. Ensure adequate shoulder flexibility before attempting.
• Elbow Pain: If you experience sharp elbow pain, discontinue the exercise. This could indicate tendonitis or other joint issues.
• Lower Back Issues: Those with chronic lower back pain should exercise caution, especially with the standing variation. The seated version with back support is generally safer.
• Proper Warm-up: Always perform a thorough warm-up, including dynamic stretches and light cardio, before engaging in heavy lifting.
• Spotting: If lifting heavy, consider having a spotter, especially for the standing variation, to assist with getting the dumbbell into position and provide safety during the lift.

Programming Considerations

The dumbbell tricep press behind the head is typically incorporated into a resistance training program as an accessory exercise after compound movements (like bench press or overhead press) that also engage the triceps.

• Repetition Range:
  • Hypertrophy (Muscle Growth): 8-15 repetitions per set.
  • Strength: While less common as a primary strength builder, 6-8 repetitions can be used.
• Sets: 3-4 sets are common.
• Placement: Best performed later in a workout focused on upper body pushing muscles or as part of an arm-specific training day.
• Progression: Progress by gradually increasing the weight, repetitions, or by slowing down the tempo to increase time under tension.

Conclusion

The dumbbell tricep press behind the head is a highly effective and versatile exercise for targeting and developing the triceps brachii, particularly its long head. By adhering to proper form, understanding the biomechanics, and being mindful of common pitfalls and safety considerations, fitness enthusiasts and athletes can safely and efficiently integrate this movement into their training regimen to build stronger, more defined triceps. Remember to listen to your body and prioritize controlled movement over heavy weight to maximize benefits and minimize risk.