Barbell Standing Overhead Triceps Extension
Build strong, defined triceps with the Barbell Standing Overhead Triceps Extension.
Description
A strength exercise that targets the triceps by repetitively lifting a barbell overhead while standing.
How to Do Barbell Standing Overhead Triceps Extension
- 1Setup
Stand tall with your feet shoulder-width apart, holding a barbell with an overhand grip, hands slightly narrower than shoulder-width.
- 2Setup
Press the barbell overhead until your arms are fully extended, then carefully lower it behind your head by bending your elbows, keeping them tucked close and pointing forward.
- 3
Keeping your elbows stationary and close to your head, exhale as you extend your forearms to press the barbell back up to the starting overhead position.
- 4
Contract your triceps forcefully at the top of the movement, then inhale as you slowly and controlled lower the barbell back behind your head, feeling a stretch in your triceps.
- 5
Ensure only your forearms move during the extension, keeping your upper arms relatively stationary and close to your head throughout the entire range of motion.
Tips
- Keep your elbows tucked in and pointing forward throughout the entire movement to maximize triceps engagement and reduce unnecessary shoulder strain.
- Perform the exercise with a slow, controlled tempo, especially during the eccentric (lowering) phase, to enhance muscle time under tension and prevent injury.
- Brace your core muscles to maintain a stable torso and prevent your lower back from arching, which helps isolate the triceps and protects your spine.
- Aim for a full range of motion, lowering the barbell as far as comfortable behind your head to fully stretch the triceps before extending, ensuring complete muscle activation.
Common Mistakes
- ×Flaring your elbows out to the sides reduces triceps activation and places undue stress on the shoulder joints; fix this by actively tucking your elbows in and pointing them forward.
- ×Arching your lower back indicates using too much weight or poor core engagement, which can be fixed by lowering the weight and bracing your core firmly throughout the exercise.
- ×Only performing partial repetitions limits triceps development; ensure you lower the barbell fully behind your head and extend completely overhead for optimal muscle stimulation.
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 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
Dumbbell Standing Triceps Extension
Target your triceps with the dumbbell standing triceps extension. This isolation exercise strengthens and sculpts the back of your upper arms effectively.
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Dumbbell Seated Bench 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
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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