Triceps extension with barbell (seated)
Barbell seated overhead triceps extension is a valuable exercise for strengthening the triceps. This exercise primarily engages the triceps brachii, along with secondary activation of the shoulders, core, and upper chest muscles. Benefits include improved arm strength, enhanced upper-body stability, and better performance in compound lifts like bench presses and shoulder presses. Athletes can profit by developing stronger, more defined arms, leading to increased power and endurance in various sports and physical activities.
| Primary muscle group: | Arms |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
20kg
Avg. weight
44lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Sit upright on a flat bench and rest barbell with a pronated grip on your thighs.
- 2Raise the bar up and rest it on your chest. Raise the bar above your head until your arms are almost fully extended. This is your starting position.
- 3Inhale as you slowly lower the bar until you feel a slight stretch in your triceps and the bar is behind your head.
- 4Your elbows should be stable and should be facing upwards at all time during this motion. The power should come from your triceps muscle.
- 5You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Controlled Movement: Focus on performing the exercise with slow and controlled movements. This ensures maximum engagement of the triceps and reduces the risk of injury.
Elbow Positioning: Keep your elbows close to your head and pointed upwards throughout the exercise. This will help in effectively isolating the triceps.
Stable Core: Engage your core muscles to maintain a stable seated position and prevent your back from arching excessively.
Weight Selection: Start with a lighter weight that allows you to maintain proper form. Gradually increase the weight as you become more comfortable with the exercise.
Grip: Use a firm grip on the barbell, but make sure your grip isn’t too tight. A moderate grip can help maintain control while reducing unnecessary tension in your forearms.
Breathing: Inhale as you lower the barbell behind your head, and exhale as you extend your arms to lift the barbell back to the starting position. Proper breathing can improve your performance and endurance.
Full Range of Motion: Ensure you are using a full range of motion while performing the exercise. This means lowering the barbell all the way down and extending your arms fully at the top.
Keep Shoulders Steady: Avoid excessive movement of your shoulders; your focus should be on moving only your forearms.
Warm-Up: Always include a proper warm-up before jumping into this exercise to prepare your triceps and reduce the risk of strain.
Spotter: If you're lifting heavy, consider having a spotter to assist you, especially when adjusting the barbell or if you struggle during the exercise.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
