Barbell Lying Triceps Extension

Barbell Lying Triceps Extension

Overview

Target Muscle Groups:
Triceps.
Equipment:
Barbell, bench.
Difficulty:
Intermediate.
Log Type:
Reps and weight.

General Information

Barbell Lying Triceps Extension is an isolation exercise that primarily targets the triceps brachii, including the long, lateral, and medial heads. It is an intermediate-level exercise that is effective for building arm strength and muscle definition.

This exercise is performed lying flat on a bench, holding a barbell above the chest and bending the elbows to lower the bar behind the head or toward the forehead. It's similar to the barbell skull crusher but often emphasizes a slightly greater range of motion, depending on the variation used.

Proper form and controlled movement are critical in this exercise to fully isolate the triceps and avoid stress on the elbows and shoulders. It can be performed with a straight barbell or an EZ curl bar to accommodate wrist comfort and minimize joint strain.

Instructions

  1. Lie flat on a bench with your feet firmly planted on the ground.
  2. Hold a barbell with a shoulder-width grip, arms extended directly above your chest.
  3. Keeping your elbows tucked and stationary, slowly lower the barbell toward your forehead or slightly behind your head by bending at the elbows.
  4. Pause briefly at the bottom of the movement, feeling the stretch in your triceps.
  5. Extend your arms by straightening your elbows to bring the barbell back to the starting position.
  6. Repeat for the desired number of repetitions while maintaining control and steady elbow positioning.

Common Mistakes

Flaring the elbows

Flaring reduces triceps engagement and puts extra strain on the shoulders.

Lowering the bar too fast

Moving too quickly risks losing control and injuring elbows or wrists.

Using too much weight

Heavy loads can shift focus away from form and increase injury risk.

Not keeping wrists straight

Bent wrists can cause discomfort and lead to wrist strain or injury over time.

Injuries

Barbell Lying Triceps Extension is a medium risk exercise, particularly for the elbows and wrists. Incorrect form or using excessive weight can increase the likelihood of joint or tendon strain.

One common injury risk is elbow tendonitis due to poor elbow positioning or overloading. Keeping the elbows tucked and using a manageable weight can help minimize this risk. Wrist discomfort can also occur, especially when using a straight barbell — an EZ curl bar often provides a more natural grip.

To prevent injuries, warm up the elbows and wrists properly before starting, avoid locking out the elbows at the top of the lift, and prioritize controlled, deliberate movement over lifting heavier weights.

Frequently Asked Questions

Q: Can I use an EZ curl bar for this exercise?

Yes, using an EZ curl bar can reduce wrist strain and make the movement more comfortable.

Q: Should the bar touch my forehead or go behind my head?

Either is correct depending on preference; lowering behind the head can provide a greater stretch.

Q: Is it better to perform this exercise on a flat bench or an incline bench?

Both variations are effective; incline positioning slightly shifts the angle of tension on the triceps.

Overview

Target Muscle Groups:
Triceps.
Equipment:
Barbell, bench.
Difficulty:
Intermediate.
Log Type:
Reps and weight.