Barbell Lying Triceps Extension

Extend your triceps with the barbell lying triceps extension. This isolation exercise effectively builds strength and definition in the back of your upper

IntermediateUpper Arms Barbell

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

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Variations of Barbell Lying Triceps Extension

Isolation

Barbell Lying extension

Upper Arms · Triceps Brachii · Barbell

Intermediate

Isolation

Barbell Lying Close grip Triceps Extension

Upper Arms · Barbell

Intermediate

Isolation

Barbell Seated Overhead Triceps Extension

Upper Arms · Triceps Brachii · Barbell

Intermediate

Isolation

EZ Barbell Seated Triceps Extension

Upper Arms · Triceps Brachii · EZ Barbell

Intermediate

Description

A lying triceps extension is an isolation exercise that targets the triceps muscles while lying on a bench and lifting a barbell.

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How to do Barbell Lying Triceps Extension

01
Setup
Lie supine on a flat bench with your feet flat on the floor, holding a barbell with an overhand grip, hands about shoulder-width apart.
02
Setup
Extend your arms straight up so the barbell is directly over your chest, ensuring your lower back maintains a natural arch; engage your core for stability.
03
Inhale as you slowly bend your elbows, lowering the barbell towards your forehead or just behind your head.
04
Keep your upper arms stationary and elbows pointing forward, allowing only your forearms to move.
05
Exhale as you powerfully extend your elbows, pushing the barbell back up to the starting position using only your triceps, ensuring a full extension without locking your elbows.

Tips

Keep your elbows relatively close to your head and pointing forward throughout the movement to maximize triceps engagement and minimize shoulder strain.
Control the eccentric (lowering) phase of the movement for 2-3 seconds to increase time under tension and promote muscle growth.
Experiment with lowering the barbell slightly behind your head (skullcrusher variation) to find the range of motion that provides the best stretch and contraction for your triceps.
Maintain a firm grip on the barbell, but avoid squeezing it excessively, which can fatigue your forearms prematurely.

Common mistakes

Flaring your elbows out to the sides reduces triceps engagement and puts stress on your shoulder joints; keep your elbows tucked in and pointed forward.
Swinging the weight up by moving your upper arms or arching your back reduces triceps isolation; control the movement by keeping your upper arms stationary and only moving your forearms.
Fully locking your elbows at the top of the movement can put unnecessary strain on the joint; stop just short of full lockout to maintain tension on the triceps.

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Questions

What muscles does Barbell Lying Triceps Extension work?

Barbell Lying Triceps Extension primarily targets Triceps Brachii.

Is Barbell Lying Triceps Extension good for beginners?

Barbell Lying Triceps 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 Triceps Extension?

You need Barbell to perform Barbell Lying Triceps 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 Triceps Extension?

Keep your elbows relatively close to your head and pointing forward throughout the movement to maximize triceps engagement and minimize shoulder strain. Control the eccentric (lowering) phase of the movement for 2-3 seconds to increase time under tension and promote muscle growth. Experiment with lowering the barbell slightly behind your head (skullcrusher variation) to find the range of motion that provides the best stretch and contraction for your triceps. Maintain a firm grip on the barbell, but avoid squeezing it excessively, which can fatigue your forearms prematurely.

What are common mistakes when doing Barbell Lying Triceps Extension?

Flaring your elbows out to the sides reduces triceps engagement and puts stress on your shoulder joints; keep your elbows tucked in and pointed forward. Swinging the weight up by moving your upper arms or arching your back reduces triceps isolation; control the movement by keeping your upper arms stationary and only moving your forearms. Fully locking your elbows at the top of the movement can put unnecessary strain on the joint; stop just short of full lockout to maintain tension on the triceps.