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
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Seated Overhead Triceps Extension
Barbell Lying Triceps Extension
Upper Arms · Triceps Brachii · Barbell
Barbell Lying extension
Upper Arms · Triceps Brachii · Barbell
Barbell Standing Overhead Triceps Extension
Upper Arms · Triceps Brachii · Barbell
EZ Barbell Seated Triceps Extension
Upper Arms · Triceps Brachii · EZ Barbell
Description
A strength training exercise where a barbell is raised and lowered behind the head to target the triceps.
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How to do Barbell Seated Overhead Triceps Extension
- 01Setup
Sit upright on a flat bench with a barbell resting on your thighs, using an overhand grip slightly narrower than shoulder-width.
- 02Setup
Carefully press the barbell overhead, extending your arms fully while keeping your core braced and elbows pointing forward.
- 03
Inhale as you slowly lower the barbell in an arc behind your head by flexing only at your elbows, keeping your upper arms stationary.
- 04
Continue lowering until your forearms are close to parallel with the floor or you feel a deep stretch in your triceps.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Barbell Seated Overhead Triceps Extension work?
Barbell Seated Overhead Triceps Extension primarily targets Triceps Brachii.
Is Barbell Seated Overhead Triceps Extension good for beginners?
Barbell Seated Overhead 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 Seated Overhead Triceps Extension?
You need Barbell to perform Barbell Seated Overhead 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 Seated Overhead Triceps Extension?
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.
What are common mistakes when doing Barbell Seated Overhead Triceps Extension?
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.
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Dumbbell Lying Single Extension
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Dumbbell Lying Alternate Extension
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Assisted Standing Triceps Dip
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Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store