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

IntermediateUpper Arms Olympic barbell

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Olympic Barbell Triceps Extension

Isolation

Barbell Lying Triceps Extension

Upper Arms · Triceps Brachii · Barbell

Intermediate

Isolation

Barbell Lying extension

Upper Arms · Triceps Brachii · Barbell

Intermediate

Isolation

Barbell Seated Overhead Triceps Extension

Upper Arms · Triceps Brachii · Barbell

Intermediate

Isolation

EZ Barbell Seated Triceps Extension

Upper Arms · Triceps Brachii · EZ Barbell

Intermediate

Description

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

Save Olympic Barbell Triceps Extension to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Olympic Barbell Triceps Extension

01
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.
02
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.
03
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.
04
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.
05
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.

In the Ellim app, Olympic Barbell Triceps Extension unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train olympic barbell triceps extension?

Get Ellim — Free

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.