Barbell Seated Overhead Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Barbell
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Seated Overhead Triceps Extension is an effective isolation exercise primarily targeting the triceps, with secondary activation of the shoulders. Performed while seated, this exercise involves extending the arms overhead with a barbell, focusing on the long head of the triceps to promote muscle growth and strength. The shoulders assist in stabilizing the barbell during the movement. This exercise is excellent for improving triceps definition and enhancing overall arm strength, requiring only a barbell for equipment. It is an essential addition to any arm-focused training routine.
How to Perform
Start with a proper grip: Sit down on a bench with a firm grip on the barbell, holding it with both hands, palms facing upward. Position the barbell at chest level before lifting it overhead.
Lift and extend your arms: Press the barbell upwards, fully extending your arms above your head. Ensure that your elbows are close to your ears and that the barbell is directly aligned with your body.
Control the lowering motion: Slowly bend your elbows, lowering the barbell behind your head. Keep your upper arms still and close to your head. Make sure your elbows remain stationary, pointed downward, and in line with your body.
Lower the barbell to the proper depth: Continue lowering the barbell until your forearms make contact with your upper arms (biceps). During this movement, only your forearms should move, while the upper arms should stay in position.
Push back to the starting position: Using your triceps, drive the barbell back upward, extending your arms fully and bringing the barbell back to its original position directly above your head.
Repeat for the desired reps: Perform the exercise for the recommended number of repetitions, ensuring each rep is controlled and the movement is smooth.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Control the Movement: Ensure you perform each rep with a slow, deliberate pace. As you lower the barbell, take a deep breath and keep your upper arms locked in position, only allowing your forearms to move. Lower the barbell to a point just behind your head, around the base of your skull, and then exhale as you use your triceps to press the barbell back to the starting position overhead.
Keep Elbows Tucked In: Avoid letting your elbows flare outward during the movement. Instead, keep them as close to your head as possible. This position maximizes the engagement of the triceps and minimizes unnecessary strain on your shoulders, ensuring a safer and more effective exercise.
Maintain a stable, upright posture throughout to support your spine and core.
Focus on breathing rhythmically: inhale while lowering the barbell and exhale when pushing it back up.
Concentrate on keeping your form steady and avoid jerking the weight to prevent injury.
How Not to Perform
Don’t Flare Your Elbows:
Avoid letting your elbows point outward as you lower the barbell. When your elbows flare, you shift the tension away from the triceps and place unnecessary stress on your shoulders. Keep your elbows close to your head to maximize triceps engagement and protect your shoulder joints.
Don’t Arch Your Back:
Refrain from arching your lower back as you extend the barbell overhead. A hyperextended back can lead to lower back strain. Keep your core tight and back neutral throughout the movement to prevent injury and maintain stability.
Don’t Rush the Movement:
Avoid performing the exercise too quickly. This reduces the effectiveness of the triceps contraction and increases the risk of injury. Perform each rep slowly and with control, both when lowering the barbell and when returning it to the starting position.
Don’t Use Excessive Weight:
Lifting too heavy can compromise your form and lead to muscle strain, especially in the shoulders or lower back. Use a manageable weight that allows you to focus on proper form and muscle engagement rather than relying on momentum.
Don’t Let Your Upper Arms Move:
One common mistake is letting the upper arms shift or move during the lowering and lifting phase. Ensure your upper arms stay stationary and only your forearms should be moving. This isolates the triceps and maximizes the benefits of the exercise.
Don’t Hold Your Breath:
Holding your breath while performing the exercise can increase internal pressure and cause unnecessary strain on your body. Breathe steadily throughout the movement: inhale as you lower the barbell and exhale as you press it back up.
Don’t Drop the Barbell Too Low:
Lowering the barbell too far behind your head can place excess strain on your shoulder joints, especially when using heavy weights. Aim to lower the barbell just behind your head, at a level where your forearms are nearly parallel to the ground.
Don’t Let Your Posture Waver:
Avoid slouching or leaning forward during the movement. Keep your back upright and seated firmly. If you shift or lean, you risk using other muscle groups and not focusing on your triceps, which decreases the exercise's effectiveness.
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.
