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Sled Overhead Triceps Extension

A beginner strength exercise for the triceps, done with a other equipment.

Sled Overhead Triceps Extension: starting positionSled Overhead Triceps Extension: finishing position
Main muscles
Triceps
Equipment
Other equipment
Level
Beginner
Type
Isolation
Movement
Push

How to do the Sled Overhead Triceps Extension

  1. Attach dual handles to a sled using a chain or rope. Load the sled to an appropriate load.
  2. Facing away from the sled, step away until there is tension in the line. Raise your hands above your head, keeping them together, palms facing each other. Your elbows should be pointed upward with the elbows flexed. This will be your starting position.
  3. Extend through the elbow to straighten the arm. Ensure that your upper arm stays in position to isolate the triceps.
  4. Upon full extension, step forward to take the slack out of the line. You may keep your feet staggered for more stability.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Sled Overhead Triceps Extension

Questions

What muscles does the Sled Overhead Triceps Extension work?

Mainly the triceps.

Is the Sled Overhead Triceps Extension good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Sled Overhead Triceps Extension?

Good alternatives that train the triceps: Parallel Bar Dip, Band Skull Crusher, Body Tricep Press or Cable Incline Triceps Extension.

How many sets and reps of the Sled Overhead Triceps Extension should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).