Barbell Standing Overhead Triceps Extension

Muscles worked

Setup

1. Stand with feet shoulder-width apart and a slight bend in the knees to stabilize your base.
2. Grasp the barbell with an overhand grip, hands positioned slightly narrower than shoulder-width.
3. Press the barbell directly overhead until your arms are fully extended, ensuring your wrists are neutral.
4. Engage your core and tuck your pelvis slightly to prevent your lower back from arching.

How to do it

1. Inhale as you 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 reach or go slightly past parallel with the floor to maximize the stretch on the triceps.
3. Exhale as you use your triceps to extend your arms back to the starting position overhead.
4. Maintain a controlled tempo, taking approximately 2 seconds to lower the weight and 1-2 seconds to press it back up.

Form checklist

• Keep your elbows tucked in and pointing forward rather than flaring out to the sides.
• Ensure the upper arms remain perpendicular to the floor throughout the entire set.
• Keep your ribcage down and core braced to avoid excessive lumbar extension.
• Move only at the elbow joint; avoid using momentum from the shoulders or hips.

Pro tips

• Focus on the deep stretch at the bottom of the movement to maximize recruitment of the triceps' long head.
• Imagine 'pinning' your elbows to the sides of your head to maintain strict alignment and tension.
• Avoid a full lockout at the top to keep constant tension on the muscle fibers.

Make it harder

• Implement a 3-4 second eccentric (lowering) phase to increase time under tension.
• Use a staggered stance to further challenge your core stability and prevent any torso swaying.

Frequently asked

What muscles does the barbell standing overhead triceps extension work?

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

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

The barbell standing overhead triceps extension uses barbell.

Is the barbell standing overhead triceps extension good for beginners?

The barbell standing 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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