Barbell Triceps Overhead Extension

Barbell Triceps Overhead Extension

Overview

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

General Information

Barbell Triceps Overhead Extension is an isolation exercise that primarily targets the triceps brachii, engaging all three heads: the long, lateral, and medial. It is an intermediate-level exercise that emphasizes arm size, strength, and muscular endurance.

Unlike the seated variation, the standing position activates additional stabilizer muscles in the core and lower body to maintain balance and posture throughout the movement. This makes it slightly more demanding in terms of overall body control.

Maintaining proper form is critical, especially with heavier weights, to avoid strain on the elbows and shoulders. Beginners are advised to master the form with lighter loads before progressing.

Instructions

  1. Stand upright with your feet shoulder-width apart and hold a barbell with both hands using a narrow overhand grip.
  2. Press the barbell overhead until your arms are fully extended.
  3. Keeping your elbows close to your ears, slowly lower the barbell behind your head by bending your elbows.
  4. Lower the bar until you feel a stretch in your triceps, ensuring your upper arms remain stationary.
  5. Extend your arms to raise the barbell back overhead, fully straightening your elbows.
  6. Repeat for the desired number of repetitions, maintaining control throughout the movement.

Common Mistakes

Flaring the elbows outward

Allowing elbows to drift reduces triceps activation and increases stress on the shoulders.

Using too much weight

Selecting a weight that’s too heavy leads to poor form and unnecessary strain on the joints.

Overarching the lower back

Excessive back arching places stress on the lumbar spine and reduces core engagement.

Moving the upper arms

Allowing the upper arms to move shifts tension away from the triceps and compromises effectiveness.

Injuries

Barbell Standing Triceps Overhead Extension is a medium risk exercise, mainly due to the potential for elbow and shoulder strain.

Improper form, such as letting the elbows flare out or hyperextending the lower back, can increase injury risk. Elbow tendonitis and shoulder impingement are among the most common injuries associated with poor technique.

To prevent injuries, focus on strict elbow positioning, engage your core to stabilize your spine, and avoid using excessively heavy weights. Warming up properly before starting your workout can also reduce the risk of joint and tendon injuries.

Frequently Asked Questions

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

Yes, an EZ curl bar can be easier on the wrists and elbows while still targeting the triceps effectively.

Q: Is it better to perform this exercise standing or seated?

Standing variations engage the core more, while seated versions allow greater focus purely on the triceps.

Q: What is a good rep range for this exercise?

A typical rep range is 8–12 reps per set for hypertrophy (muscle growth) or 12–15 reps for endurance.

Overview

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