Overhead Triceps

What it is

This expert-level movement builds strength in your triceps brachii, the muscles on the back of your upper arm, with secondary engagement of your latissimus dorsi, or lats. You engage in an isometric contraction as a partner provides resistance against your attempt to extend your arm overhead. A final stretch phase targets increased flexibility in the triceps.

Technique tips

• Ensure your partner provides firm, consistent resistance.
• Focus on pushing upwards strongly against your partner.
• Keep your core engaged throughout the contraction phase.
• Communicate clearly with your partner about pressure.
• Ease into the stretch phase with gentle, steady pressure.
• Breathe deeply and steadily during both phases.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.