Barbell Olympic Triceps Extension
Build bigger triceps with this challenging overhead extension. A classic exercise for serious arm gains.
Required Equipment
Muscle Groups
Primary
Instructions
1. Sit on a flat bench with an Olympic barbell loaded with the appropriate weight plates.
2. Grasp the barbell with an overhand grip (palms facing down) at shoulder-width apart.
3. Press the barbell overhead to a fully extended position. This will be your starting position.
4. Inhale and slowly lower the barbell by bending your elbows, allowing the bar to come down behind your head without moving your shoulders.
5. Lower the barbell as far as comfortably possible without straining your elbows or losing form.
6. Exhale and lift the barbell back to the starting position by extending your arms fully, contracting your triceps at the top of the movement.
7. Maintain control throughout the exercise—avoid using momentum or swinging the weight.
8. Repeat the movement for the desired number of repetitions.
9. After completing your set, safely lower the barbell back down to the bench or the ground before releasing your grip.
Ensure that your elbows are pointing forward and stay close to the sides of your head throughout the movement. Keep your back straight and avoid overarching the lower back.
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