Barbell Lying Back of the Head Tricep Extension

Strengthen your triceps with the Barbell Lying Back of the Head Tricep Extension. This isolation exercise targets all three triceps heads for sculpted

IntermediateUpper Arms Barbell

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Barbell Lying Back of the Head Tricep Extension

Isolation

Barbell Lying Triceps Extension

Upper Arms · Triceps Brachii · Barbell

Intermediate

Isolation

Barbell Lying extension

Upper Arms · Triceps Brachii · Barbell

Intermediate

Isolation

Barbell Lying Close grip Triceps Extension

Upper Arms · Barbell

Intermediate

Isolation

Barbell Seated Close grip Behind Neck Triceps Extension

Upper Arms · Barbell

Intermediate

Description

A tricep extension exercise where the individual lies on a bench with a barbell, extending their arms backwards to target the tricep muscles.

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How to do Barbell Lying Back of the Head Tricep Extension

01
Setup
Lie supine on a flat bench with your feet flat on the floor, holding a barbell with an overhand grip slightly narrower than shoulder-width. Extend the barbell directly above your chest with your arms fully locked out.
02
Setup
Slightly tuck your elbows in and ensure your wrists are straight, not bent backward, creating a stable base for the movement.
03
Keeping your upper arms stationary and perpendicular to the floor, slowly lower the barbell in an arc towards the floor behind your head by flexing only at your elbows.
04
Continue lowering until your forearms are close to parallel with the floor or you feel a deep stretch in your triceps, maintaining control throughout the eccentric phase.
05
Engage your triceps to extend your elbows, pressing the barbell back up along the same arc to the starting position above your chest, fully locking out your elbows.
06
Exhale as you extend the weight and inhale as you lower it, focusing on a controlled movement rather than momentum.

Tips

Maintain a slight bend in your elbows at the top of the movement if full lockout causes discomfort, to keep continuous tension on the triceps.
Keep your elbows relatively close to your head throughout the movement to maximize triceps activation and minimize stress on the shoulder joint.
Use a spotter or a lighter weight when first learning this exercise, as lowering the barbell behind the head can be precarious.
Focus on squeezing your triceps at the top of the movement to ensure full muscle contraction and engagement.

Common mistakes

Flaring elbows out to the sides reduces triceps isolation; keep elbows tucked in to direct tension to the triceps.
Using excessive momentum or dropping the weight too quickly compromises control and increases injury risk; lower the barbell slowly and deliberately.
Arching the lower back excessively places undue stress on the spine; maintain a neutral spine by engaging your core and keeping your feet planted.

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Questions

Is Barbell Lying Back of the Head Tricep Extension good for beginners?

Barbell Lying Back of the Head Tricep Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Lying Back of the Head Tricep Extension?

You need Barbell to perform Barbell Lying Back of the Head Tricep Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Lying Back of the Head Tricep Extension?

Maintain a slight bend in your elbows at the top of the movement if full lockout causes discomfort, to keep continuous tension on the triceps. Keep your elbows relatively close to your head throughout the movement to maximize triceps activation and minimize stress on the shoulder joint. Use a spotter or a lighter weight when first learning this exercise, as lowering the barbell behind the head can be precarious. Focus on squeezing your triceps at the top of the movement to ensure full muscle contraction and engagement.

What are common mistakes when doing Barbell Lying Back of the Head Tricep Extension?

Flaring elbows out to the sides reduces triceps isolation; keep elbows tucked in to direct tension to the triceps. Using excessive momentum or dropping the weight too quickly compromises control and increases injury risk; lower the barbell slowly and deliberately. Arching the lower back excessively places undue stress on the spine; maintain a neutral spine by engaging your core and keeping your feet planted.