Behind-the-Head Triceps Extension
Muscles worked
Instructions
- 1While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
- 2Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and parallel to the floor. This will be your starting position. Tip: Keep your elbows in at all times.
- 3As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.
- 4As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
- 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 Behind-the-Head Triceps Extension
The behind-the-head triceps extension, performed lying on a bench, is an isolation exercise that works the triceps through a full range of motion thanks to its semicircular bar path. Lying with your head near the edge of the bench, you bring the bar overhead with arms parallel to the floor, then bend only at the elbows to lower the weight before pushing it back while squeezing the triceps hard. The lying position offers good lower-back support and lets you focus fully on the triceps without compensating with the back. It's a technical movement that requires keeping the upper arms perfectly stable throughout.
check_circleBenefits
- check_circleWorks the triceps through a very complete range of motion
- check_circleGood lower-back support thanks to the lying position
- check_circleStrict triceps isolation without back compensation
lightbulbExecution tips
- lightbulbKeep your upper arms fixed and parallel to the floor throughout the set
- lightbulbLower the bar under control until the forearms are perpendicular to the floor
- lightbulbSqueeze the triceps for a second at the top of each rep
- lightbulbUse a moderate load to keep a clean bar path
warningCommon mistakes
- warningLetting the elbows flare outward
- warningLowering the bar too far and stressing the shoulders
- warningUsing a load too heavy for clean technique
- warningMoving the upper arms instead of only the forearms
helpFrequently asked questions
Why do this lying down instead of standing?expand_more
The lying position stabilizes the torso and prevents back compensation, giving better triceps isolation.
Straight bar or EZ bar?expand_more
The EZ bar is often more comfortable on the wrists for this movement.
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