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
Description
A weight lifting exercise that targets the triceps muscles by extending the arms with a barbell from a lying position.
How to Do Olympic Barbell Triceps Extension
- 1Setup
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.
- 2Setup
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.
Variations
Barbell Lying Triceps Extension
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Barbell Lying extension
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Barbell Seated Overhead Triceps Extension
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EZ Barbell Seated Triceps Extension
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Dumbbell Lying Single Extension
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