Barbell Overhead Triceps Extension

oec:barbell-overhead-triceps-extension

An isolation exercise performed by lowering and extending a barbell behind the head from an overhead position to target the triceps.

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Also called: Barbell Triceps Extension, Overhead Barbell Triceps Extension, Barbell French Press, Standing Overhead Barbell Triceps Extension

How to do it

Stand tall with feet hip-width apart and brace your core.
Press the barbell directly overhead with a narrow overhand grip, keeping your upper arms vertical and close to your head.

Keeping your upper arms stationary and elbows pointing forward, bend your elbows to lower the barbell in a controlled arc behind your head.
Lower the bar until you feel a deep stretch in the triceps.
Drive through your palms and contract your triceps to extend your elbows back to the starting overhead position.
Lock out your elbows briefly at the top without hyperextending.

Inhale as you lower the barbell behind your head; exhale forcefully as you extend your elbows back to the top.

Flaring elbows wide outward during the descent: Keep elbows tucked inward and pointing forward to maintain tension on the triceps and protect the shoulders.
Arching the lumbar spine to push the weight up: Brace the abdominals and squeeze the glutes to keep the torso rigid and vertical throughout the set.
Moving the upper arms back and forth during the rep: Anchor the upper arms in a fixed vertical position so movement occurs solely at the elbow joint.

Use caution when lowering and raising the barbell overhead, especially near failure.
An EZ-curl bar can be substituted to relieve wrist or elbow discomfort.

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