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
Variations of Barbell Lying Triceps Extension
Barbell Lying extension
Sculpt powerful triceps with the barbell lying extension. This effective isolation exercise strengthens your upper arms by extending the elbows against
Barbell Lying Close grip Triceps Extension
Perform barbell lying close grip triceps extensions to effectively isolate and build strength in all three heads of your triceps for powerful arms.
Barbell Seated Overhead Triceps Extension
Strengthen your triceps with the Barbell Seated Overhead Triceps Extension. This isolation exercise targets all three heads of the triceps for sculpted
EZ Barbell Seated Triceps Extension
Target the triceps with EZ Barbell Seated Triceps Extensions. Extend your arms overhead to build strong, defined upper arms effectively and safely.
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
- 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.
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Dumbbell Prone Triceps Kickback
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Dumbbell Lying Triceps Extension
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