The FST-7 Overhead Triceps Extension | The Ultimate Guide!


Are you curious about FST-7 overhead tricep extensions? Are you looking for a simple guide that shows you how to execute this exercise with perfect form, and how Hany Rambod uses it in his FST-7 tricep workouts? Then you’ve come to the right place.

In this comprehensive guide, I will teach you how to use overhead tricep extensions like Hany Rambod so you can take your tricep workouts to the next level.

Hany Rambod likes to use two different versions of the overhead triceps extension:

  • Option #1: The overhead rope triceps extension
  • Option #2: The overhead dumbbell triceps extension

Let’s start by talking about the rope version.

The overhead rope triceps extension is a fantastic triceps movement. To perform this movement, you need a rope attachment and a cable station.

You add the rope attachment to the pulley station, and put the cable at the highest possible setting. Then you grab the rope with both hands, face away from the machine and take one big step forward with your elbows over your head. Then you simply perform a triceps extension with your elbows over your head.

Here is FST-7 athlete Jeremy Buendia demonstrating this exercise:

Hany Rambod likes the overhead rope triceps extension because it’s very easy to feel the target muscle working, and it puts a huge stretch on the long head of the triceps.

Hany Rambod likes to perform this exercise towards the end of his triceps routines after his elbows have been warmed up. Here is Hany Rambod talking about this exercise:

“We’re getting ready to show you an excellent FST-7 movement: overhead rope extensions. What he’s doing is turning his wrists outwards as he’s extending over his head.

You want to clear your head and turn your wrists out to hit the outer head of the triceps. This is going all the way to full lockout and flexing all the way through the whole range of motion.”

Hany Rambod also likes to perform FST-7 overhead tricep extensions using a dumbbell. This exercise was a favorite of the legendary bodybuilder Ronnie Coleman.

The start of this exercise is almost like a seated dumbbell overhead press. You lift the dumbbell over your head using two hands, and grab the inside of the dumbbell with your fingers laced through each other. Then you just perform an overhead dumbbell extension using one dumbbell and both hands.

Here is FST-7 athlete Jeremy Buendia demonstrating this exercise. Check it out:

This exercise can be a little bit tougher on your shoulders, so you have to be a little more careful. However, Hany Rambod says that it is an awesome exercise to use towards the middle or end of your routine.

Here is Hany talking about this exercise:

“We’re getting ready to do a foundation movement for triceps: overhead dumbbell extensions. Try not to go too heavy. On this exercise you want to go all the way down and most of the way up without lockout.

We’re doing that for constant time under tension. Do 3-4 sets of 8-10 reps. This is usually done as the 2nd or 3rd exercise after your triceps and elbows are warmed up.

It’s always a good idea on this exercise to have a good spot. If you try to do partials then you won’t have a way to get the weight over your head again.”

The bottom line is both types of overhead triceps extensions are great for targeting the long head of your triceps.

Hany Rambod likes them because they place your triceps under a deep stretch, and you can really feel the target muscle working while you do them. Now let’s look at some sample FST-7 arm workouts using these exercises.

Here is a workout by Andrei Deiu using the overhead rope triceps extension. Check it out:

Andrei Deiu FST-7 Arm Workout

  • Exercise #1: Standing ez-bar curl (wide / supinated grip), 7 sets of 10-12 reps**, 30 seconds rest
  • Exercise #2: Supine cable curl (wide / supinated grip), 4 sets of 10-12 reps
  • Exercise #3: 30 degree spider ez-bar curl (narrow / supinated grip), 4 sets of 10-12 reps
  • Exercise #4: Cable rope pushdowns, 4 sets of 10-12 reps****
  • Exercise #5: Smith machine bench press (shoulder-width grip), 4 sets of 10-12 reps
  • Exercise #6: Bench dips, 4 sets of 10-12 reps
  • Exercise #7: Overhead rope cable extensions (high pulley), 7 sets of 10-12 reps, 30 seconds rest

**Perform 10-12 regular reps, then perform 3 reps with extra manual resistance on the lowering phase, the perform 5 partial reps in the bottom position of the exercise

****Train to failure, then perform several partial reps in the stretched position

Here is the training video:

Andrei Deiu performed the overhead rope triceps extension as his last exercise for the day. He used the FST-7 technique, which basically means he performed 7 sets in a row with only 30 seconds rest between sets.

Hany Rambod says this technique is great because it gives you an incredible pump in the target muscle. He also thinks it has the potential to stretch out the fascia tissue surrounding your muscle.

“It doesn’t matter how much weight you lift. Your body doesn’t realize if you’re lifting 100 pounds or 200 pounds. It’s how much resistance you feel.

Because of the fact it’s just a matter of how your muscles perceive the resistance.”

Finally here is a Jay Cutler arm workout where he used the overhead dumbbell triceps extension as his final FST-7 exercise of the day. Check it out:

Jay Cutler FST-7 Arm Workout

  • Exercise #1: Cable rope pushdowns, 3-4 sets of 10-15 reps
  • Exercise #2: Bench press (shoulder-width grip), 3-4 sets of 10-15 reps
  • Exercise #3: Lying ez-bar extensions (behind head), 3-4 sets of 10-15 reps
  • Exercise #4: Seated overhead DB extensions, 7 sets of 10-15 reps, 30 seconds rest
  • Exercise #5: Standing DB curls (supinated grip), 3-4 sets of 10-15 reps
  • Exercise #6: One-arm DB preacher curl (supinated grip), 3-4 sets of 10-15 reps
  • Exercise #7: 30 degree DB spider curl (supinated grip), 3-4 sets of 10-15 reps
  • Exercise #8: Standing ez-bar curl (wide / supinated grip), 7 sets of 10-15 reps, 30 seconds rest

Here is the training video:

Jay Cutler performs 8 different exercises for his arms: 4 for his biceps and 4 for his triceps.

Jay ends up using the overhead dumbbell triceps extension as his last exercise for the day. He performs this exercise last after his other triceps exercise as it places the triceps under a deep loaded stretch, and it tends to work best when your triceps are already pumped full of blood.

“During the FST-7 movements, we try to go through and make sure he’s flexing his triceps and stretching his triceps back and forth to maximize the stretching in the fascia.”

The overhead dumbbell triceps extension may be a little tougher on your shoulders than the rope version. However, it is still an excellent variation that deserves a place in your triceps training program.

Verdict | The FST-7 Overhead Triceps Extension!

The overhead triceps extension is one of Hany Rambod’s favorite FST-7 triceps exercises. He uses it with all of his world-class athletes, including Jeremy Buendia, Andrei Deiu and Phil Heath.

If you are looking for a great exercise for the long head of your triceps, then you may want to give Hany Rambod’s overhead triceps extension a shot. It could be just what you need to take your bicep training to the next level.

“You’re taking a high-intensity approach and a high-volume approach and combining them. And that is the genesis of the FST-7 Training Program.”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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