Olympic Barbell Triceps Extension

Muscles worked

Setup

1. Lie flat on a bench with your feet firmly planted on the floor for stability.
2. Grasp the Olympic barbell with an overhand grip, hands spaced shoulder-width apart.
3. Extend your arms fully to hold the bar directly over your upper chest.
4. Retract your shoulder blades into the bench to create a stable base for the lift.

How to do it

1. Inhale and slowly lower the bar by bending only at the elbows, bringing the bar toward your forehead or just past the top of your head.
2. Keep your upper arms stationary and perpendicular to the floor throughout the descent.
3. Exhale and use your triceps to extend your arms back to the starting position, focusing on a strong contraction at the top.
4. Maintain a controlled 3-second tempo on the descent and a powerful 1-second tempo on the ascent.

Form checklist

• Keep your elbows tucked in and pointing forward; do not let them flare out to the sides.
• Ensure the movement occurs only at the elbow joint; keep the shoulders and upper arms still.
• Maintain a neutral spine and avoid arching your lower back off the bench.
• Control the weight throughout the entire range of motion to avoid hitting your head.

Pro tips

• Angle your upper arms slightly back toward your head (about 15 degrees) to maintain constant tension on the triceps at the top of the movement.
• Focus on the mind-muscle connection by imagining your triceps pulling your forearms back into the straight position.

Make it harder

• Perform the exercise on a slight decline bench to increase the stretch and range of motion for the long head.
• Add a 2-second pause at the bottom of the rep to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the olympic barbell triceps extension work?

The olympic barbell triceps extension primarily targets the triceps, and also works the abs and forearms as secondary muscles.

What equipment do you need for the olympic barbell triceps extension?

The olympic barbell triceps extension uses barbell.

Is the olympic barbell triceps extension good for beginners?

The olympic barbell triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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