Barbell Lying Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Lying Triceps Extension is an isolation exercise primarily targeting the triceps while also engaging the shoulders as a secondary muscle group. Performed lying flat on a bench with a barbell, this movement focuses on extending the elbows to lift the weight, minimizing involvement from other muscle groups to emphasize triceps development. It requires controlled motion and proper form to avoid strain on the shoulders and elbows. As a pushing exercise, it is excellent for building strength and size in the upper arms and can be incorporated into upper-body or arm-focused workout routines.
How to Perform
Begin by lying flat on a bench, positioning your head near the edge so the barbell can move freely. Grip the barbell with your hands about shoulder-width apart and press it straight up until your arms are fully extended above your chest.
Slowly bend your elbows to lower the barbell in a controlled arc behind your head, making sure your upper arms stay steady and your elbows remain at a consistent width throughout the movement.
Once you reach a comfortable stretch behind your head, engage your triceps to push the barbell back up, fully extending your arms to return to the starting position.
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Tips
Lie flat on a bench with your head close to the edge to allow full range of motion behind your head.
Grip the barbell with your hands shoulder-width apart, keeping your wrists straight and secure.
Extend your arms fully above your chest at the start, keeping your elbows aligned and steady.
Lower the barbell in a smooth, controlled motion behind your head by bending only at the elbows.
Keep your upper arms stationary throughout the exercise to focus tension on the triceps.
Avoid flaring your elbows outward; maintain a consistent, narrow elbow position for proper form.
Extend your arms by contracting your triceps and return the barbell to the starting position without locking out the elbows too harshly.
How Not to Perform
Don’t move your upper arms: Keep your upper arms locked in place and only move at the elbows; swinging the arms reduces tension on the triceps and risks shoulder strain.
Don’t flare your elbows out: Letting your elbows drift outward takes pressure off the triceps and stresses the shoulders unnecessarily.
Don’t lower the bar too far behind your head: Excessive lowering can overextend the shoulders and increase the risk of injury without providing extra benefit.
Don’t rush the movement: Performing fast or jerky reps decreases muscle control and raises the risk of elbow and shoulder injuries.
Don’t grip the barbell too wide or too narrow: An improper grip width can strain the wrists, elbows, and shoulders, and reduce the triceps’ engagement.
Don’t arch your lower back: Keep your core engaged and your back flat against the bench to maintain a safe and stable lifting position.
Don’t lock out the elbows aggressively: Snapping the elbows straight at the top can stress the joints; instead, fully extend with control while keeping slight tension in the triceps.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
