Triceps extension with barbell (standing)
The standing overhead triceps extension with barbell is a powerful exercise that targets the triceps brachii, specifically the long head. This move also engages the shoulders, forearms, and core for stabilization. Athletes benefit from this exercise by improving upper arm strength, enhancing muscle definition, and increasing overall arm endurance. Effective for sports requiring powerful arm motions, it boosts performance in activities like basketball, swimming, and tennis. Plus, it helps in achieving balanced upper body muscle development.
| Primary muscle group: | Arms |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
15kg
Avg. weight
33lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Grasp a barbell with a pronated grip. Raise the bar up and rest it on your chest. Make sure that you keep a straight back while raising the bar.
- 2Raise 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. The elbows should be close to your head.
- 5You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Proper Stance: Stand with your feet shoulder-width apart to ensure a stable base and better balance during the exercise.
Grip Position: Hold the barbell with a grip that is shoulder-width apart. This optimizes the movement and targets the triceps effectively.
Keep Elbows In: Focus on keeping your elbows close to your head throughout the exercise. This isolates the triceps and avoids engaging other muscle groups.
Controlled Movement: Use a slow and controlled motion when lifting and lowering the barbell. This enhances muscle activation and reduces the risk of injury.
Breathing Technique: Inhale as you lower the barbell behind your head and exhale as you lift it back up.
Warm-Up: Start with a warm-up set using a lighter weight to prepare your triceps and joints for the heavier load and avoid strain or injury.
Mirror Check: Use a mirror to monitor your form. Keeping an eye on your elbow position and posture can help you make necessary adjustments in real-time.
Mind-Muscle Connection: Concentrate on feeling the stretch in your triceps as you lower the barbell and the contraction as you lift it back up.
Consistent Tempo: Maintain a steady pace throughout your sets to maximize muscle engagement and prevent swinging or unintended momentum.
Avoid Heavy Weights Initially: If you are new to this exercise, begin with a manageable weight to master the form before increasing the load.
Soft Lockout: Don’t fully extend or 'lock out' your elbows at the top of the movement. Keep a slight bend to maintain tension on the triceps.
Spotter's Help: If you are using a heavy barbell, having a spotter can increase your safety by providing assistance and helping maintain proper form.
Variation for Prevention: Occasionally switch to dumbbells or an EZ bar to vary your routine and prevent muscle adaptation or overuse injuries.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
