Barbell Seated Overhead Triceps Extension

Muscles worked

Setup

1. Sit on the end of a flat bench with your feet planted firmly on the floor for stability.
2. Grasp the barbell with an overhand (pronated) grip, with hands spaced about 6-8 inches apart.
3. Press the barbell directly overhead until your arms are fully extended and your biceps are near your ears.
4. Engage your core and pull your ribcage down to prevent your lower back from arching.

How to do it

1. Inhale and slowly lower the barbell behind your head by bending only at the elbows, keeping your upper arms vertical and stationary.
2. Lower the weight until your forearms are at least parallel to the floor and you feel a deep stretch in the triceps.
3. Exhale and drive the barbell back to the starting position by extending your elbows, focusing on the triceps contraction.
4. Maintain a controlled tempo, taking 2-3 seconds to lower the weight and 1 second to press it back up.

Form checklist

• Keep your elbows tucked in and pointing forward rather than flaring out to the sides.
• Ensure only the forearms move; the upper arms should remain perpendicular to the floor throughout.
• Maintain a neutral spine and avoid leaning forward or excessively arching the back.
• Avoid locking out the elbows aggressively at the top to maintain tension on the muscle.

Pro tips

• Focus on the 'stretch' at the bottom of the movement, as this is where the long head of the triceps is most active.
• If using a straight barbell causes wrist discomfort, try using an EZ-bar to allow for a more natural semi-supinated grip.
• Imagine you are trying to touch the barbell to the middle of your upper back while keeping your elbows glued in place.

Make it harder

• Add a 2-second pause at the bottom of each repetition to increase time under tension in the stretched position.
• Perform the exercise on a bench with a short back support to allow for heavier loading while maintaining strict torso positioning.

Frequently asked

What muscles does the barbell seated overhead triceps extension work?

The barbell seated overhead triceps extension primarily targets the triceps, and also works the abs and deltoids as secondary muscles.

What equipment do you need for the barbell seated overhead triceps extension?

The barbell seated overhead triceps extension uses barbell.

Is the barbell seated overhead triceps extension good for beginners?

The barbell seated overhead triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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