Lying Triceps Extensions: Step-by-Step Guide
Master the lying triceps extension with our expert guide. Learn proper form, avoid common mistakes, and build stronger arms with this barbell staple.
How to Perform
- 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
- 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
Primary movers
- Triceps
Stabilizers
- Anconeus
- Forearms
- Shoulder Stabilizers
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms