Standing barbell overhead triceps extension
The standing barbell overhead triceps extension is an effective exercise for isolating and strengthening the triceps. By performing the exercise in the overhead position, the long head of the triceps is particularly targeted. This exercise is best suited for moderate to high repetitions, and is typically used as part of an arms-focused workout. If a straight bar causes discomfort to the wrists or elbows, an EZ-bar or a neutral-grip bar can be used as an alternative. The movement should be performed with control and accuracy, focusing on engaging the triceps for maximum benefit. By doing so, the triceps can be strengthened and toned, giving the arms a more sculpted and defined look.
Type:
Strength
Muscles Used:
Triceps
Level:
Intermediate
Equipment:
Barbell
Benefits Of This Exercise
- The standing barbell overhead triceps extension is an effective exercise for isolating and strengthening the triceps, particularly targeting the long head of the triceps.
- The exercise should be performed with control and accuracy, focusing on engaging the triceps for maximum benefit.
- The triceps can be strengthened and toned, giving the arms a more sculpted and defined look.
- This exercise is best suited for moderate to high repetitions, and is typically used as part of an arms-focused workout.
- It requires core strength and good lumbar positioning.
- It can also be done seated or using alternative bars, such as an EZ-bar or a neutral-grip bar, for comfort.
- The exercise can be loaded heavily for increased difficulty.
Step by Step Instructions For Standing barbell overhead triceps extension
- Stand up and hold a barbell or e-z bar with a pronated grip, palms facing forward, and hands closer than shoulder width apart.
- Elevate the barbell above your head until your arms are fully extended, keeping your elbows in.
- Lower the resistance in a semicircular motion behind your head until your forearms touch your biceps, while keeping your upper arms close to your head and perpendicular to the floor.
- Use your triceps to raise the barbell back to the starting position.
- Repeat for the recommended number of repetitions.
Variations: Use dumbbells or a triceps blaster bar, or use cables with a bar or rope attachment.
Warm Up Tips
- Start by standing up and holding a barbell or e-z bar with a pronated grip.
- Elevate the barbell above your head until your arms are fully extended.
- Keep your elbows in and lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
- Use your triceps to raise the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: You can also perform this exercise with dumbbells or a triceps blaster bar. Cables with a bar or rope attachment can also be used.
Warm up tips:
- Start with some light cardio to get your blood flowing and warm up your muscles.
- Perform some dynamic stretches for your triceps and shoulders to increase flexibility and range of motion.
- Do a few sets of lighter weight overhead triceps extensions to prepare your muscles for the heavier weights.
- Make sure to use proper form and technique throughout the warm up sets to avoid injury.
- Listen to your body and adjust the warm up accordingly. If you feel any pain or discomfort, stop and consult a professional.
By following these warm up tips, you can properly prepare your muscles
Standing barbell overhead triceps extension Safety Tips
- Make sure to warm up properly before performing this exercise to prevent injuries.
- Choose an appropriate weight for the barbell or dumbbells to avoid straining the muscles.
- Keep a stable stance with your feet shoulder-width apart to maintain balance throughout the exercise.
- Focus on maintaining good posture by keeping your chest up and shoulders back.
- Engage your core muscles to provide stability and support during the movement.
- Start with a full range of motion, lowering the barbell behind your head until your forearms touch your biceps.
- Avoid locking your elbows at the top of the movement to prevent joint strain.
- Breathe in as you lower the barbell and breathe out as you raise it back up.
- Ensure that only your forearms are moving during the exercise, keeping your upper arms stationary.
- If using a straight bar causes discomfort, try using an EZ-bar or a neutral-grip bar as an alternative.
- Perform the exercise with control and accuracy, focusing on engaging the triceps for maximum benefit.
- Start with a moderate number of repetitions and gradually increase as your strength and endurance improve.
- If you experience any pain or discomfort during the exercise, stop immediately and consult a fitness professional.
- Remember to cool down and stretch your triceps after completing the exercise to
Incorporating Into Other Workouts
The standing barbell overhead triceps extension can be incorporated into workouts in the following ways:
1. Arms-focused workout: Include the standing barbell overhead triceps extension as part of a workout specifically targeting the arms. This exercise can be performed for moderate to high repetitions to effectively strengthen and tone the triceps.
2. Superset with other triceps exercises: Pair the standing barbell overhead triceps extension with other triceps exercises, such as triceps dips or triceps pushdowns, to create a superset. This will increase the intensity of the workout and provide a challenging triceps-focused routine.
3. Seated variation: If standing is uncomfortable or not feasible, the exercise can be performed in a seated position. Sit on a bench or chair with good lumbar positioning and perform the overhead triceps extension using a barbell, dumbbells, or a triceps blaster bar.
4. Alternative bars for comfort: If using a straight bar causes discomfort to the wrists or elbows, consider using an EZ-bar or a neutral-grip bar as an alternative. This will provide a more comfortable grip and allow for proper execution of the exercise.
5. Heavy loading: As strength improves, the standing barbell overhead triceps extension can be loaded heavily to increase the difficulty. Gradually increase the weight used while maintaining proper form and control to challenge the triceps and promote further strength gains.
Incorporating the standing barbell overhead triceps extension into workouts can effectively target and strengthen