Kneeling Overhead Tricep Extension

The kneeling overhead tricep extension can be included as part of a robust shoulder and tricep workout. This exercise uses a bench, cable column, and an attachment such as a T-bar or tricep rope. Because it requires different equipment, the kneeling overhead tricep extension is best performed in a public or home gym.

The shoulder muscles and three heads of the triceps are the focal points of the kneeling overhead tricep extension. Overhead athletes, weightlifters, and casual gymgoers can all benefit from this exercise.

Read below for the benefits of the kneeling overhead tricep extension. See how to properly perform and program this exercise in your tricep workouts.

How To Do

  1. Attach the T-bar or lat pulldown bar to the top of the cable column.
  2. Ensure the attachment is on one of the top levels if it is an adjustable cable column.
  3. Place one hand on each side of the bar, shoulder-width apart.
  4. Place your feet at the base of the cable column and kneel with the hips directly over the knees.
  5. Extend the arms straight overhead, resting the elbows on the bench, and keep the back parallel to the ground.
  6. The elbows should be at a 90-degree bend with the palms gripping the bar and facing away from you.
  7. Keep the elbows fixed, and slowly straighten them until they are fully extended while exhaling.
  8. Pause for a second and slowly allow the elbows to bend back to the starting position while inhaling.

Tips From Expert

  • Before attaching the bar, ensure the weight is placed on a setting heavier than the bar itself to avoid the bar falling.
  • Engage the core and maintain a neutral spine (flat back) throughout the movement.
  • Tuck the chin into the neck throughout this exercise to engage the deep neck flexors and avoid increased strain on the neck.
  • Do not let go of the bar while the elbows are still affixed to the bench. Slowly stand up and take the slack out of the cable before letting go of the bar.

Optimal Sets and Reps

Depending on your goal, there are various rep schemes geared to each style of training. See the chart below for guidance.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 12–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Kneeling Overhead Tricep Extension

How to Put in Your Workout Split

The kneeling overhead tricep extension is an isolation exercise for the triceps. There are several other isolation exercises for the triceps that may be utilized within the same workout.

The kneeling overhead tricep extension can be included in these workout programs:

  • Full-Body — This is often done three times per week. It is geared more toward beginners or those with limited time. Multi-joint (compound exercises) are performed at the beginning of workouts and single-joint isolation exercises toward the middle or end. Because this is a single-joint tricep isolation exercise, it should be performed toward the middle or end of a workout.
  • Upper-Body — This workout split is often part of a four-day upper/lower/upper/lower split. It is geared more toward bodybuilders or powerlifters, athletes, or moderately experienced weight lifters. Similar to full-body splits, as a single-joint exercise, this should be performed toward the middle or end of the workout.
  • Push-Based Days — This is part of a push/pull/legs/upper/lower five-day split. This type of workout is suitable for advanced weightlifters and bodybuilders. It can also be appropriate for those looking to perform a higher volume of isolation exercises for specific muscles.

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Equipment

Flat Bench Without Rack

Lat Bar

Lat Bar

This provides a useful cable machine attachment that allows you to work your lats. Ensure you use the right grip width.

Flat Bench Without Rack

This is great for pressing and pulling movements. Ensure the safety catch is firmly locked in. If you can't find this bench, use one with a rack for barbell exercises.

Single Pulley Tower

This is a smaller cable machine option that takes up less space. It can be used with a wide range of attachments.

Who Should Do?

Overhead Athletes

Sports such as football, water polo, and baseball require forceful throwing in overhead positions, so the athlete must develop their overhead power and strength. 

The triceps have shown great muscle activation in overhead throwing during water polo. The triceps play a critical role in overarm and sidearm throwing as demonstrated in cricketers. The kneeling overhead tricep extension can improve the power, strength, or hypertrophy of the triceps, depending on the rep scheme. 

Other sports such as distance swimming and rock climbing require the development of overhead endurance for repetitive, sustained efforts. These athletes may wish to perform the kneeling overhead tricep extension exercise with an endurance rep scheme to translate to their sports.

Tradesmen

Tradesmen such as plumbers, electricians, carpenters, and construction workers must often work in overhead positions. Working above the shoulder level increases levels of upper extremity muscle fatigue compared to working below the shoulder level. The kneeling overhead tricep extension can mimic work conditions and assist in developing overhead strength. 

Tasks such as overhead drilling require sustained overhead postures and strong isometric contractions of the shoulder, elbow, and wrist stabilizers. Several shoulder muscles demonstrate an increase in muscle activation rates the farther an individual reaches away from the body. Thus, developing adequate strength for overhead-reaching tasks is critical.

The Average Individual

The average individual needs to be able to perform overhead work, which requires a certain amount of task-dependent strength and endurance. Putting dishes away is an everyday overhead task. Changing lightbulbs, cleaning ceiling fans, and painting are other common overhead household tasks. 

Overhead tricep extension elicits a 67.7% muscle activation rate in the triceps long head. Resistance exercises such as the kneeling overhead tricep extension exercise, successfully target the triceps and improve elbow extension strength. This can carry over to these everyday overhead activities that require elbow extension in overhead positions.

Who Should Not Do?

Those With Shoulder Injuries

Those with recent or severe rotator cuff injuries or shoulder osteoarthritis may experience further irritation performing the kneeling tricep extension. Individuals with shoulder instability place vulnerable tissues on a stretch in overhead positions. This may increase the risk of dislocation during the kneeling overhead tricep extension exercise. 

There are a variety of alternative tricep strengthening exercises that do not need to be completed in overhead positions. These may be more favorable strengthening options for those with shoulder injuries.

Beginner Lifters

The kneeling overhead tricep extension exercise involves multiple pieces of equipment and specific back, hip, and elbow angles. Because of this, beginner lifters may have a difficult time with independent setups. They may wish to use an alternative overhead tricep exercise with less equipment and a less involved setup. 

Improper setup and poor shoulder girdle mechanics during overhead lifting tasks may contribute to increased injury risk. Beginner lifters should focus on mastering proper shoulder mechanics with basic movement patterns before progressing to the kneeling overhead tricep extension.

Those With Elbow And Wrist Injuries

The triceps are under tension during the kneeling overhead tricep extension, which increases strain on both sides of the elbow. These are common areas of tendon injuries such as golfer’s elbow and tennis elbow. Increasing strain in these areas may only further contribute to pain.

If you have a wrist sprain or strain, you may need to avoid the kneeling overhead tricep extension. This is important within the first 48 hours of an injury, the inflammatory phase. This is because the wrist flexors and extensors must be able to strongly contract to grip the bar. If it is too early in the healing timeline, it may overload these structures and exacerbate injury. 

Benefits Of The Exercise

Constant Tension 

The benefit of using a cable column for the kneeling overhead tricep extension is the constant time under tension. The muscle is never completely relaxed through the whole range of movement since there is always tension on the cable. This is different from free weights exercises, where there may be a starting position where the muscle has no tension.

Increasing the time under tension can contribute to muscle hypertrophy (increased size). This is especially true when the exercise is performed at slow speeds. 

Better Mind-Muscle Connection 

The kneeling overhead tricep extension is an isolation exercise for the triceps. As you extend the elbows and the tricep shortens, imagine a squeeze in the area where the triceps muscle lies. As you return to the starting position, think of the tricep as a rubber band that is stretching apart and lengthening in a controlled fashion. 

This is the mind-muscle connection, where you associate an exercise with the action the muscle performs. This connection has been shown to improve the muscle response of the triceps during bench presses at moderate lifting intensities.

Easy Customization 

The cable column allows the user to easily adjust the weight of the movement with simple weight stacks. The angle of tension on the cable column is also adjustable by changing the height of the attachment. Individuals can change where the bench is in relation to the cable column based on their torso length. 

Additionally, the angle of shoulder elevation is easily modifiable. This can influence activation rates of the three heads of the triceps. For example, when reaching overhead, the medial head of the triceps generates the highest muscle activation rates of all heads. 

Frequently Asked Questions

Are kneeling overhead tricep extensions effective?

Yes, when performed with the correct form, kneeling overhead tricep extensions will strengthen the three tricep heads. This exercise is especially beneficial for strengthening the overhead position.

What muscles do kneeling overhead tricep extension work?

The kneeling overhead tricep extension mainly works the three heads of the triceps — the medial, lateral, and especially the long head. Stabilizers include the rotator cuff muscles, the erector spinae, the rectus abdominis, and the forearm and wrist flexors and extensors.

Should I do kneeling overhead tricep extension every day?

No, it is best to allow the muscles, tendons, and ligaments to recover. Allow at least 48 hours of rest when performing this exercise.

Are kneeling overhead tricep extensions safe?

When performed with the correct form, the kneeling overhead tricep extension is a safe exercise. Those with prior shoulder, elbow, or back injuries should be cautious and may need to use a different exercise variation. Perform tricep stretches to help prevent injuries.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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