Lying Barbell Triceps Extension
Overview
How to do it
- 1
Setup: Lie on a flat bench with your feet firmly planted on the ground. Grip the barbell overhand, about shoulder-width apart. Press your arms straight above your chest, but keep a slight elbow bend to reduce joint stress.
- 2
Lowering Phase: Inhale, then slowly bend your elbows to lower the barbell toward your forehead. Keep your elbows still and pointed upward the whole time. Bring the barbell down until it is just above your forehead or slightly behind your head.
- 3
Lifting Phase: Exhale and extend your elbows to return the barbell to the starting position. Squeeze the triceps as you straighten your arms. Do not lock out your elbows at the top so you keep tension on the muscle.
- 4
Repetitions and Breathing: Complete 8-12 repetitions per set, based on your training goal. Keep your breathing steady and controlled throughout the movement.
Form tips & common mistakes
Hold your elbows in place to get the most triceps activation.
Bring the barbell down slowly and with control to limit unnecessary strain.
Keep your wrists neutral to lessen joint stress.
Tighten your core to keep your body stable during the exercise.
Use a spotter or an appropriate weight to avoid losing control.
Benefits
Effectively isolates and strengthens all three heads of the triceps.
Enhances performance in exercises like the bench press and overhead press.
Helps build more sculpted and muscular arms.
Allows for gradual strength increases by adding weight over time.
Can be performed with different bars, such as an EZ curl bar, to reduce wrist strain.
Muscles worked
Triceps
