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
Description
A strength training exercise where a barbell is raised and lowered behind the head to target the triceps.
How to Do Barbell Seated Overhead Triceps Extension
- 1Setup
Sit upright on a flat bench with a barbell resting on your thighs, using an overhand grip slightly narrower than shoulder-width.
- 2Setup
Carefully press the barbell overhead, extending your arms fully while keeping your core braced and elbows pointing forward.
- 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
Continue lowering until your forearms are close to parallel with the floor or you feel a deep stretch in your triceps.
- 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.
Variations
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
Barbell Lying extension
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Barbell Standing Overhead Triceps Extension
Build strong, defined triceps with the Barbell Standing Overhead Triceps Extension.
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.
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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
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