Medicine Ball Standing Overhead Tricep Extension
Standing overhead medicine ball tricep extension — long-head loading with overhead arm position.
Level: Beginner
Primary: Triceps
Movement: Isolation
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Medicine Ball
Sports: Baseball MMA Tennis
Target muscles
The triceps brachii — especially the long head — is loaded through stretch. The serratus anterior holds the scapulae. The trunk braces.
How to perform
Setup
Stand with feet shoulder-width apart. Hold a medicine ball with both hands directly overhead.
Execution
Keeping the upper arms close to the head, bend the elbows to lower the ball behind the head. Pause briefly at the stretch. Extend the arms back overhead.
Common mistakes
- Letting the upper arms flare wide.
- Hyperextending the lower back.
- Going too heavy.
- Cutting the stretch.
- Bouncing.
Progressions and regressions
Regress to dumbbell extensions. To progress, work pause extensions.
Programming notes
Tricep accessory. 3 sets of 10-15 reps, twice a week.
