Arms
Lying Triceps Extensions
A foundational isolation movement designed to build mass and lockout strength in the triceps.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on a bench with your feet firmly planted on the floor and hold the barbell with an overhand grip at shoulder width.
Extend your arms fully to position the bar directly above your shoulders while keeping your elbows tucked in.
Lower the barbell in a controlled arc by bending only at the elbows until the bar is just above your forehead.
Pause briefly at the bottom of the movement to ensure the triceps are fully stretched.
Drive the weight back to the starting position by extending your elbows while keeping your upper arms stationary.
Exhale as you reach the top of the movement and squeeze the triceps before beginning the next repetition.
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 or bouncing the bar off the forehead
- Arching the lower back off the bench to compensate for heavy weight
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.