Strength · Level 1
Overhead triceps extension
With a dumbbell overhead, bend and straighten your elbows.
- Suggested dose
- 2 × 12 rep · 45s rest
- Equipment
- Dumbbells · or · Kettlebell · or · Resistance band
- Works
- Triceps
- Pattern
- Push, Forearm and wrist
How to do it
- Stand, dumbbell held with both hands overhead.
- Lower it behind your head by bending your elbows.
- Straighten your arms without flaring your elbows.
Key points
- Elbows pointing forward
- Abs tight
Common mistakes
- Arching your back
- Elbows flaring
Why it helps your tennis
The triceps extends the arm on the serve and smash.
Source: Complete Conditioning for Tennis, ch. 8
Related exercises
- Push-upsHorizontal push with the body as one block from heels to head.
- Incline push-upsPush-ups with hands on a sturdy chair or the wall.
- Floor pressDumbbell press lying on the floor: the floor limits the range and protects the shoulder.
- Half-kneeling shoulder pressOne-arm overhead press with one knee down to stabilize the trunk.