Arm accessory

Overhead Tricep Extension

Trains triceps first, with real work landing on core.

Muscle contribution per set

Triceps1

Core.10

These are the weights Heatwayve's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.

Tempo

3down

0pause

2up

0squeeze

Long-head tricep stretch position with tempo; slow eccentric maximises tension in lengthened state.

Elbows point up/stay close to head; full extension at top.

Derived from tempo research on this movement class.

Wilk M, Zając A, Tufano JJ. The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports Med. 2021;51(8):1629-1650.

How Heatwayve progresses it

Progresses by load in +0.5kg steps — small muscles, small increments, long patience.

Swap it for

DB Overhead ExtensionDumbbell
Tricep PushdownCable

Same movement pattern, same progression continuity — these are the alternatives the app offers mid-session when a rack is taken or equipment isn't there.

Knowing the numbers is one thing; hitting them for fifty weeks is another. Open Heatwayve — it prescribes the weight, holds you to the tempo, and runs this arithmetic on every set you log so the week actually adds up.