Arms · Bodyweight
Seated Overhead Triceps Extension on a Chair
How to do the seated overhead triceps extension on a chair, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit tall on a sturdy chair with both hands clasped and reached straight overhead. Bend your elbows to lower your hands behind your head, keeping your upper arms still, then straighten your arms to press back up and squeeze the triceps.
- 1The back of your upper arms working as you straighten your elbows
- 2Your upper arms staying close to your head and pointing up
- 3A full stretch on the triceps as your hands drop behind your head
Common mistakes
- Letting your elbows flare wide out to the sides
- Arching your lower back as you reach overhead
- Letting your upper arms drift forward instead of staying vertical
Muscles worked
The seated overhead triceps extension on a chair mainly works the triceps.
- TricepsPrimary
- ForearmsMinor
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the seated overhead triceps extension on a chair for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.