Barbell Overhead Triceps Extension
Elbow extension, barbell, triceps
The barbell overhead triceps extension lowers a bar behind the head from straight arms overhead and presses it back up. With the arms overhead it works the long head of the triceps through a long stretch. It suits lifters who want fuller triceps and can hold the arms overhead with the ribs down.
Setting up
- Stand tall with the feet hip width apart and the belly braced.
- Hold the barbell overhead with straight arms and a narrow overhand grip.
- Start with a light bar; the stretch behind the head is strong.
How to do a barbell overhead triceps extension
- Bend the elbows and lower the bar behind the head.
- Keep the elbows pointing up and fairly close to the head.
- Lower until the forearms are just past parallel to the floor.
- Straighten the elbows to press the bar back overhead.
- Keep the ribs down and the body still.
Breathing. Breathe in as you lower the bar and breathe out as you press it up.
Muscles worked
- Mainly
- Triceps
Common mistakes
- Elbows flaring out wide. That takes work off the triceps, so keep them pointing up and close.
- Arching the lower back. The ribs lift with the arms, so brace the belly and squeeze the glutes.
- Moving the upper arms. Then the shoulders do the work, so move only at the elbows.
Guide
Guide
Guide