Barbell Seated Overhead Triceps Extension

Description

How to Do Barbell Seated Overhead Triceps Extension

1. 1
   Setup

   Sit upright on a flat bench with a barbell resting on your thighs, using an overhand grip slightly narrower than shoulder-width.

2. 2
   Setup

   Carefully press the barbell overhead, extending your arms fully while keeping your core braced and elbows pointing forward.

3. 3

   Inhale as you slowly lower the barbell in an arc behind your head by flexing only at your elbows, keeping your upper arms stationary.

4. 4

   Continue lowering until your forearms are close to parallel with the floor or you feel a deep stretch in your triceps.

5. 5

   Exhale and powerfully extend your elbows, using your triceps to press the barbell back to the starting overhead position, ensuring your arms are fully extended without locking the elbows.

Tips

• Keep your elbows tucked in and pointing forward throughout the movement to maximize triceps engagement and reduce shoulder strain.
• Control the eccentric (lowering) phase, taking 2-3 seconds to lower the barbell, to enhance muscle time under tension and promote growth.
• Maintain a stable torso by bracing your core and avoiding any rocking or arching of the lower back, ensuring the work is isolated to the triceps.
• Focus on a full range of motion, allowing a deep stretch in the triceps at the bottom and a complete contraction at the top without hyperextending your elbows.

Common Mistakes

• ×Flaring elbows out to the sides reduces triceps activation and puts unnecessary stress on the shoulder joints; instead, actively pull your elbows inward so they point forward.
• ×Using excessive weight often leads to an uncontrolled descent or an inability to fully extend at the top; reduce the weight to allow for strict form and a full range of motion.
• ×Rushing the movement or using a partial range of motion limits triceps development; ensure you lower the barbell deeply behind your head and fully extend your arms at the top.