Arms
Barbell Triceps Extension
A foundational strength movement designed to isolate the triceps and build significant overhead power.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on a bench and hold the barbell with an overhand grip, hands spaced about shoulder-width apart.
Extend your arms fully to position the bar directly over your shoulders.
Bend your elbows to slowly lower the bar toward your forehead, keeping your upper arms stationary and perpendicular to the floor.
Stop the descent just before the bar touches your forehead to maintain constant muscle tension.
Contract your triceps to extend your arms and drive the bar back to the starting position.
Squeeze your triceps at the top of the movement without locking out your elbows abruptly.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows out to the sides during the descent
- Moving the upper arms back and forth instead of keeping them vertical
- Using excessive momentum to bounce the weight from the bottom position
- Lowering the bar too quickly without controlling the eccentric phase
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.