Barbell Standing 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
Intermediate
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Standing Overhead Triceps Extension is an effective isolation exercise designed to primarily target the triceps, with secondary engagement of the shoulders. Performed while standing, the exercise involves holding a barbell with both hands, extending the arms overhead, and then lowering the barbell behind the head to stretch the triceps before extending the arms back to the starting position. This movement focuses on the long head of the triceps, promoting muscle growth and strength. It also activates the shoulders, especially the deltoids, as stabilizers during the extension. The exercise requires a barbell and can be performed as part of a triceps or upper body workout routine.
How to Perform
Begin by holding the barbell with both hands and lift it directly overhead, ensuring that your arms are fully extended and your elbows remain close to your head, aligned perpendicular to the floor. This is your starting position.
Slowly lower the barbell behind your head by bending your elbows, keeping your upper arms stationary and close to your head. Inhale deeply as you lower the weight, and pause for a brief moment once the barbell reaches the lowest point.
Engage your triceps and carefully extend your arms to raise the barbell back to the starting position while exhaling.
Repeat this motion for the desired number of reps, maintaining a strong, engaged core and ensuring that your back stays straight throughout the movement for optimal posture and support.
★ 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
Grip Position: Begin by gripping the barbell with an overhand grip, palms facing toward you, and your hands should be positioned slightly narrower than shoulder-width. This hand placement helps focus on the triceps more effectively. Avoid using a wider grip as it may cause discomfort in your shoulders and reduce the workout's efficiency.
Execution of Movement: Start with the barbell held at chest level, then press it upward until your arms are fully extended overhead. Once at the top, carefully lower the barbell back down in a controlled manner. Maintain a steady pace throughout the movement, resisting the urge to drop the weight quickly or rely on momentum, as this can lead to injury and undermine the exercise’s purpose.
Full Range of Motion: Ensure you complete the exercise through a full range of motion, lowering the barbell as far as your flexibility allows, and fully extending your arms at the top. This will maximize the engagement of your triceps and help you get the most out of the movement.
How Not to Perform
Avoid Using a Grip That's Too Wide:
Don’t place your hands too far apart on the barbell. A wider grip can lead to shoulder discomfort and will shift the focus away from the triceps, reducing the effectiveness of the exercise. Keep your hands closer together than in a regular press to ensure the triceps are the primary muscle being engaged.
Don’t Arch Your Back:
Avoid leaning backward or overextending your lower back during the movement. Overarching can put excessive strain on your spine and lead to injury. Maintain a neutral spine and keep your core engaged to prevent swaying. A stable core ensures the focus stays on the triceps rather than compensating with other muscles.
Do Not Use Momentum:
Do not rely on momentum to lift the barbell. Jerking the bar or using forceful swings will not effectively target the triceps and can lead to shoulder strain or injury. Instead, perform each movement in a slow, controlled manner to ensure that the triceps are fully engaged and the exercise remains safe.
Avoid Overextending the Elbows:
Do not lock your elbows completely at the top of the movement. Overextending can cause unnecessary strain on the elbow joints and reduce the tension on the triceps. Instead, keep a slight bend in the elbows to maintain continuous muscle engagement and avoid joint stress.
Don’t Drop the Barbell Too Quickly:
Avoid lowering the barbell too fast during the eccentric (lowering) phase of the exercise. A sudden drop can lead to loss of control and potential injury. Slow down the descent to maximize muscle activation and maintain proper form throughout the movement.
Don’t Let Your Elbows Flare Out:
Keep your elbows close to your head throughout the exercise. Allowing them to flare out will place more strain on the shoulders rather than the triceps. Keeping the elbows stationary and tucked in will focus the effort on the triceps and help prevent shoulder strain.
Avoid Bending at the Knees:
Do not bend your knees to compensate for the weight. Keep your legs straight and firmly planted to ensure stability. Bending the knees will divert energy away from the triceps and reduce the overall effectiveness of the exercise.
Don’t Rush the Reps:
Avoid rushing through the repetitions. Quick, shallow movements will not engage the triceps fully and may lead to muscle imbalances or strain. Perform each rep deliberately, with full extension and a controlled lowering phase to maximize muscle engagement.
Don’t Neglect Your Breathing:
Avoid holding your breath during the exercise. Proper breathing is essential for maintaining core stability and muscle endurance. Exhale as you push the barbell overhead, and inhale as you lower it. This ensures optimal energy flow and helps prevent unnecessary tension in the body.
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.
