Olympic Barbell Triceps Extension

Target your triceps with the Olympic Barbell Triceps Extension. Lie on a bench and extend a barbell overhead to build strength and definition in your

Intermediate

Isolation

Push

1 min per set2 min rest

Upper Arms

Olympic barbell

Variations of Olympic Barbell Triceps Extension

Isolation

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

Intermediate

Upper ArmsTriceps BrachiiBarbell

Isolation

Barbell Lying extension

Sculpt powerful triceps with the barbell lying extension. This effective isolation exercise strengthens your upper arms by extending the elbows against

Intermediate

Upper ArmsTriceps BrachiiBarbell

Isolation

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

Intermediate

Upper ArmsTriceps BrachiiBarbell

Isolation

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.

Intermediate

Upper ArmsTriceps BrachiiEZ Barbell

Description

A weight lifting exercise that targets the triceps muscles by extending the arms with a barbell from a lying position.

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How to Do Olympic Barbell Triceps Extension

1
Setup
Lie supine on a flat bench with your feet flat on the floor. Grip an Olympic barbell with an overhand, pronated grip, slightly narrower than shoulder-width.
2
Setup
Press the barbell up until your arms are fully extended directly above your chest, ensuring your wrists are straight and elbows are locked. This is your starting position.
3
Slowly lower the barbell by flexing your elbows, allowing the bar to descend in an arc towards your forehead or slightly behind your head. Keep your upper arms relatively stationary and parallel to each other.
4
Pause briefly when the bar is close to your head, then powerfully extend your elbows to press the barbell back to the starting position. Focus on contracting your triceps.
5
Exhale as you extend the barbell and inhale as you lower it. Maintain control throughout the entire movement, avoiding any jerky motions.

Tips

Keep your elbows tucked in and pointing forward throughout the movement to maximize triceps activation and minimize shoulder strain.
Use a controlled tempo, especially during the eccentric (lowering) phase, to increase time under tension and enhance muscle growth.
Maintain straight wrists to prevent wrist pain and ensure the force is transferred effectively through your triceps.
Aim for a full range of motion, letting the bar come close to your head, but do not let your upper arms drift significantly.

Common Mistakes

×Flaring elbows outward reduces triceps isolation; keep your elbows tucked in and stable to target the triceps effectively.
×Using excessive weight leads to momentum-based lifting and potential injury; choose a weight that allows for strict form and full control.
×Arching the lower back excessively can strain the spine; keep your core engaged and your lower back pressed gently into the bench.

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Frequently Asked Questions

What muscles does Olympic Barbell Triceps Extension work?

Olympic Barbell Triceps Extension primarily targets Triceps Brachii.

Is Olympic Barbell Triceps Extension good for beginners?

Olympic Barbell 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 Olympic Barbell Triceps Extension?

You need Olympic barbell to perform Olympic Barbell 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 Olympic Barbell Triceps Extension?

Keep your elbows tucked in and pointing forward throughout the movement to maximize triceps activation and minimize shoulder strain. Use a controlled tempo, especially during the eccentric (lowering) phase, to increase time under tension and enhance muscle growth. Maintain straight wrists to prevent wrist pain and ensure the force is transferred effectively through your triceps. Aim for a full range of motion, letting the bar come close to your head, but do not let your upper arms drift significantly.

What are common mistakes when doing Olympic Barbell Triceps Extension?

Flaring elbows outward reduces triceps isolation; keep your elbows tucked in and stable to target the triceps effectively. Using excessive weight leads to momentum-based lifting and potential injury; choose a weight that allows for strict form and full control. Arching the lower back excessively can strain the spine; keep your core engaged and your lower back pressed gently into the bench.

Related Exercises

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Barbell One Arm Floor Press

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