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
Description
A tricep extension exercise where the individual lies on a bench with a barbell, extending their arms backwards to target the tricep muscles.
How to Do Barbell Lying Back of the Head Tricep Extension
- 1Setup
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.
- 2Setup
Slightly tuck your elbows in and ensure your wrists are straight, not bent backward, creating a stable base for the movement.
- 3
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.
- 4
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.
- 5
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.
- 6
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.
Variations
Barbell Lying Triceps Extension
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