Barbell Seated Triceps Overhead Extension

Barbell Seated Triceps Overhead Extension

Overview

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

General Information

Barbell Seated Triceps Overhead Extension is an isolation exercise that primarily targets the triceps brachii, focusing on all three heads (long, lateral, and medial). It is an intermediate-level exercise that helps build strength, size, and endurance in the upper arms.

This exercise involves extending the arms overhead while seated, making it excellent for emphasizing the long head of the triceps, which is often undertrained with other movements. Seated positioning provides additional back support and helps prevent excessive body swinging, allowing for stricter form.

It is important to perform this movement with proper control to protect the shoulders and elbows. Lighter to moderate weights are usually recommended when learning the technique before advancing to heavier loads.

Instructions

  1. Sit on a bench with back support, keeping your feet flat on the floor.
  2. Grip a barbell with both hands, using a narrow, overhand grip.
  3. Lift the barbell overhead so that your arms are fully extended, keeping your elbows close to your ears.
  4. Slowly lower the barbell behind your head by bending your elbows while keeping your upper arms stationary.
  5. Pause briefly when you feel a stretch in the triceps.
  6. Press the barbell back up by extending your elbows until your arms are straight again.
  7. Repeat for the desired number of repetitions, maintaining a controlled motion throughout.

Common Mistakes

Letting elbows flare out

Elbows drifting away reduces triceps activation and increases shoulder stress.

Using momentum to lift

Swinging the barbell removes tension from the triceps and risks injury.

Lowering the bar too far behind the head

Excessive lowering strains the shoulder joints and may cause injury.

Arching the lower back excessively

Overarching puts unnecessary pressure on the spine and decreases stability.

Injuries

Barbell Seated Triceps Overhead Extension is a medium risk exercise, mainly due to potential strain on the elbows and shoulders if performed improperly.

Elbow tendonitis can result from poor form or heavy weights. Keeping the elbows stable and avoiding flaring out during the movement can help minimize this risk. Shoulder stress may also occur if the barbell is lowered too far or with poor control; maintaining a natural range of motion is crucial.

To avoid injuries, use a moderate weight, warm up the joints thoroughly before training, and prioritize form over loading heavier weights.

Frequently Asked Questions

Q: Can I use an EZ curl bar instead of a straight barbell for this exercise?

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

Q: Is it necessary to have a back support while doing this exercise?

Using a bench with back support helps maintain better posture and reduces lower back strain.

Q: How heavy should the barbell be for beginners?

Beginners should start with a light to moderate weight to focus on perfecting their form before increasing the load.

Overview

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