Set Up: For this exercise, you will need a barbell that is challenging enough to complete it, but not so heavy that you’re straining your muscles. It's one of the top tricep exercises for beginners, especially since it's easy to execute whilst still being pretty effective.

Starting Position:
- Stand tall with feet at shoulder-width apart
- Grip the bar with both hands at shoulder-width apart, palms facing upwards and hold it securely behind the head
- Your arms should be bent at a 90-degree angle.

Execution:
- Ensure that your core is engaged, and inhale before beginning the exercise.
- Drive the weight overhead, exhaling as you do so, until your elbow is almost fully locked out (keep them slightly bent).
- You should really feel the tension build up in the tricep, especially when you pause for two seconds at the top of the movement.
Inhale.
- Bring the bar back into the starting position in a controlled motion, whilst exhaling.
- Repeat!

Muscles Worked During this Exercise
Primary Movers: Triceps
Secondary Muscles: Deltoids

Common Mistakes to Avoid

Allowing the elbows to move. If there’s one thing that you don’t want to do during this exercise, it’s allow your elbows to shift from their fixed position. Not only will this mistake eradicate any of the benefits that you should be getting from the exercise, but it could also cause injury to the muscles in your upper body. It's one of the best tricep exercises for men who wish to build muscle mass in the upper arms, but you will only see gains if you perform it correctly.
Forgetting to engage the core. Since this exercise is an overhead lift, you need to transform your body into a stable base for such a movement. Engaging your core will automatically do this for you, as long as you maintain proper form.
Arching the lower back. This is a sign that the weight that you’re using is too heavy. If this is the case, you should switch it out for a lighter weight until you’ve gotten used to the movement. Don’t be afraid to reduce the weight to less than the one you’re used to curling with, as the triceps are a completely different muscle to the biceps and need to be trained separately!

Benefits of this Exercise

- One of the main benefits of this exercise is the fact that it engages all three heads of the triceps; the long head, the lateral head, and the medial head. This means that it’s a great exercise for boosting muscular strength and hypertrophy in the upper arms, a good thing to know if this is your main goal through searching for the best tricep exercises for mass. Also, isn't bad considering it's one of the easy tricep exercises!
- If you struggle to maintain good posture, you’ll also be glad to know that this exercise is perfect for improving this with regular practice. This is due to the fact that during the lifting phase your core is engaged, your back is straight, and your shoulders are upright (as they should be during your everyday routine). The movement, therefore, trains your body on how to maintain good posture as the bar is moved through the full range of motion. It's one of the best shoulder tricep exercises, as it builds stability in the area.

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