- Target muscle: Triceps brachii
- Synergists: None
- Mechanics: Isolation
- Force: Push
- Stand tall and perform a barbell shoulder press to position the barbell over your head.
- Keeping your elbows in and pointing directly upwards, inhale as you bend your elbows to lower the barbell behind your head.
- Keeping your upper arms stationary, exhale as you straighten your elbows and lift the barbell up as high as possible.
- Hold for a count of two.
- Inhale as you return the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Comments and tips
- Fractional weights can be added to a barbell. You may be able to add weights one at a time and lift heavier with the standing overhead barbell triceps extension, compared to using dumbbells.
- Only your forearms should be moving. The rest of your body should be still.
- If you are unable to keep your elbows close to your head, the barbell you are lifting is too heavy. It is important to keep your elbows in and up so that your triceps are emphasized.
- To protect your lower back, make sure to contract your core and glutes.
- Alternatively, you may perform this exercise in a seated position, such as in the overhead barbell triceps extension.
- See also the incline EZ bar triceps extension and the lying barbell triceps extension.
Standing overhead barbell triceps extension video
ExRx.net, Barbell Triceps Extension