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
Description
A lying triceps extension is an isolation exercise that targets the triceps muscles while lying on a bench and lifting a barbell.
How to Do Barbell Lying Triceps Extension
- 1Setup
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.
- 2Setup
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.
- 3
Inhale as you slowly bend your elbows, lowering the barbell towards your forehead or just behind your head.
- 4
Keep your upper arms stationary and elbows pointing forward, allowing only your forearms to move.
- 5
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.
Variations
Barbell Lying extension
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