Standing Barbell Triceps Extension

Overview

The standing barbell triceps extension is a strength-training exercise performed with barbells. By lifting the barbell overhead and extending the arms, the triceps are placed under significant tension, promoting muscle growth and strength development. This movement also engages the shoulders, core, and upper back to stabilize the body, making it an excellent addition to any arm-focused or upper-body workout.

How to Perform the Standing Barbell Triceps Extension

Step 1: Setup and Starting Position

• Stand shoulder-width apart, keeping your feet firmly planted for balance.

• Hold a barbell with an overhand grip (palms facing forward), placing your hands closer than shoulder-width apart.

• Lift the barbell overhead, fully extending your arms while keeping your elbows close to your head.

Step 2: Execution

1. Lower the barbell slowly behind your head by bending your elbows.

2. Keep your upper arms stationary and avoid flaring your elbows outward.

3. Lower the bar until your forearms are parallel to the floor or slightly lower.

4. Press the barbell back up by extending your elbows until your arms are fully straightened.

5. Repeat for 3 to 4 sets of 8 to 12 reps, maintaining control throughout the movement.

Tips for Proper Form

• Keep your core engaged to prevent arching your lower back.

• Maintain a neutral head position by keeping your chin slightly tucked.

• Use a moderate weight to ensure proper form and prevent injury.

• Move slowly and with control, especially on the lowering phase.

• Keep your elbows close to your head to maximize triceps activation.

Common Mistakes to Avoid

• Flaring the elbows outward, which reduces triceps engagement and increases shoulder strain.

• Using excessive weight, leading to poor form and increased injury risk.

• Arching the lower back, which places unnecessary stress on the spine.

• Rushing the movement, reducing muscle tension and effectiveness.

• Not lowering the bar fully, limiting the exercise’s range of motion.

Benefits of the Standing Barbell Triceps Extension

1. Builds Bigger and Stronger Triceps: This exercise targets the long head of the triceps, which is crucial for overall arm size and strength.

2. Improves Overhead Strength: Strengthening the triceps enhances performance in pressing movements like bench presses, shoulder presses, and dips.

3. Enhances Shoulder Stability: The overhead position challenges the shoulders and upper back, promoting better stability and control.

4. Strengthens the Core: Maintaining an upright posture engages the core muscles, improving overall balance and coordination.

5. Versatile and Effective: The standing barbell triceps extension can be performed with different variations, including EZ-bar or dumbbells, making it adaptable for different fitness levels.

How to Incorporate Into Your Routine

• For Strength Gains: Perform 4 sets of 6 to 8 reps with heavier weight.

• For Muscle Growth: Perform 3 to 4 sets of 8 to 12 reps with moderate weight.

• As a Finisher: Perform 2 to 3 sets of 12 to 15 reps at the end of your arm workout.

• Pair With: Close-grip bench press, dips, and rope triceps pushdowns for a comprehensive triceps workout.

Muscles Worked