Barbell Overhead Triceps Extension
Muscles worked
Instructions
- 1To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.
- 2Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
- 3Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- 4Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Barbell Overhead Triceps Extension
The barbell overhead triceps extension is a standing isolation exercise that puts the triceps under a deep stretch thanks to the overhead arm position. Using a close grip, you lower the bar behind your head by bending only at the elbows, keeping the upper arms fixed near your ears, before pressing the weight back to full extension. This overhead position maintains particular tension on the long head of the triceps, which is often hard to target with standard cable pushdowns. It's a movement that demands solid core bracing and good shoulder mobility to keep the elbows tucked throughout.
check_circleBenefits
- check_circleDeep triceps stretch in the overhead position
- check_circleEffectively targets the long head of the triceps
- check_circleAlso engages the shoulders for stabilization
lightbulbExecution tips
- lightbulbKeep your elbows tucked and pointing forward, not flared out
- lightbulbLower the weight under control until you feel the stretch
- lightbulbBrace your core to avoid arching your lower back
- lightbulbUse a moderate load to keep proper elbow position
warningCommon mistakes
- warningLetting the elbows flare outward
- warningArching the back excessively to compensate for the load
- warningLowering the bar too far and stressing the shoulders
- warningLoading too heavy and losing control of the descent
helpFrequently asked questions
Should I do this standing or seated?expand_more
Standing engages more core bracing; seated with back support isolates the triceps slightly better.
Why does this exercise target the long head of the triceps?expand_more
The overhead arm position specifically stretches the long head, which isn't stretched during pushdowns.
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