Seated Overhead Triceps Extension On A Chair

Muscles worked

Setup

1. Kneel on the floor facing a sturdy chair (preferably braced against a wall).
2. Place your hands on the edge of the chair seat, shoulder-width apart, with your palms facing down or slightly inward.
3. Walk your knees back until your torso is at a 45-degree angle and your head is positioned between your upper arms.

How to do it

1. Inhale and slowly bend your elbows to lower your head and chest toward the chair, keeping your forearms stationary on the edge.
2. Lower yourself until you feel a deep stretch in your triceps, ensuring your elbows stay tucked and do not flare out.
3. Exhale and push through your palms to extend your arms back to the starting position.
4. Perform the movement with a controlled tempo: 3 seconds down, 1 second pause at the bottom, and 1 second to push back up.

Form checklist

• Keep your elbows pointed forward throughout the entire range of motion.
• Maintain a straight line from your head to your knees; do not let your lower back arch.
• Keep your core tight and glutes engaged to stabilize your torso.
• Ensure your shoulders remain depressed and away from your ears.

Pro tips

• Focus on the 'stretch' at the bottom of the movement; this is where the long head of the triceps is most active.
• Imagine you are trying to push the chair away from you rather than just pushing your body up.
• Keep your head neutral to avoid neck strain.

Make it harder

• Perform the exercise from a standing position with your feet walked far back to increase the weight load.
• Slow down the eccentric (lowering) phase to 5 seconds to increase time under tension.

Frequently asked

What muscles does the seated overhead triceps extension on a chair work?

The seated overhead triceps extension on a chair primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the seated overhead triceps extension on a chair?

The seated overhead triceps extension on a chair requires no equipment — just your body weight.

Is the seated overhead triceps extension on a chair good for beginners?

Yes. The seated overhead triceps extension on a chair is a beginner-friendly movement and a strong foundation to build on.

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