Exercise guide
Barbell Lying Extension
- Intermediate
- Isolation
- Rep-based
- Chest
- Upper arms
This isolation exercise targets all three heads of the triceps, particularly the long head, by providing a deep stretch under load. It is highly effective for building triceps mass and improving lockout strength in pressing movements.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on a bench with your feet planted firmly on the floor for stability.
- Grasp the barbell with an overhand grip, hands spaced slightly narrower than shoulder-width.
- Press the bar directly over your chest with your arms fully extended.
- Slightly tilt your upper arms back toward your head (about 15 degrees) to maintain constant tension on the triceps.
How to do it
- Inhale and slowly lower the bar by bending only at the elbows until it is just above your forehead or the top of your head.
- Keep your upper arms stationary and your elbows tucked in throughout the descent.
- Exhale and use your triceps to extend your arms back to the starting position.
- Maintain a controlled tempo, taking approximately 2 seconds to lower the weight and 1 second to press it back up.
Form checklist
- Keep elbows pointed forward; do not let them flare out to the sides.
- Ensure the upper arms remain fixed; only the forearms should move.
- Avoid arching your lower back excessively off the bench.
- Lower the weight under strict control to avoid contact with your head.
Pro tips
- Aim the bar slightly behind the top of your head rather than directly at your forehead to maximize the stretch on the long head of the triceps.
- Focus on 'squeezing' the triceps at the top of the movement without losing tension by bringing the bar too far forward over your face.
Make it harder
- Perform the movement on a slight decline bench to increase the range of motion and tension at the bottom.
- Incorporate a 2-second pause at the bottom of each repetition to eliminate momentum and increase time under tension.
Frequently asked
- What muscles does the barbell lying extension work?
- The barbell lying extension primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the barbell lying extension?
- The barbell lying extension uses barbell.
- Is the barbell lying extension good for beginners?
- The barbell lying extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.