Barbell Lying extension

Barbell Lying extension

The Barbell Lying Extension is a compound exercise that primarily targets the triceps muscles located at the back of the upper arm. This exercise is commonly performed lying on a flat bench with a barbell in hand. It helps in building both strength and size in the triceps, which are essential for everyday tasks that involve pushing or pressing movements. By positioning yourself on a stable surface, such as a bench, you can isolate the triceps muscles and minimize involvement from other muscle groups. This exercise offers a greater range of motion compared to other triceps exercises, allowing for a deeper stretch and enhanced muscle activation. The use of a barbell also offers the benefit of progressive overload, as you can increase the weight gradually to continuously challenge your triceps. To maximize effectiveness and avoid potential strain or injury, proper form is crucial. Engage your core, keep your feet flat on the ground, and maintain a stable grip on the barbell. By lowering the bar towards your forehead while keeping your upper arms stationary, you effectively work the triceps. As you extend your arms, focus on squeezing the triceps muscles to get the maximum benefit from each repetition. The Barbell Lying Extension can be incorporated into upper body or arm-focused workouts, or used as a finishing exercise for triceps after compounds like bench presses or push-ups. It is important to choose an appropriate weight that challenges you without sacrificing form. Always warm up before attempting this exercise to increase blood flow and prepare the triceps for the workout. Remember to breathe consistently throughout the movement, exhaling on the exertion phase and inhaling on the lowering phase. Adding the Barbell Lying Extension to your fitness routine can help strengthen your triceps, improve upper body pressing strength, and potentially enhance your overall performance in various physical activities. As with any exercise, it is essential to focus on proper technique and gradually progress the weight to ensure safety and long-term success. Seek guidance from a qualified professional for personalized advice based on your specific fitness goals and abilities.


  • Lie flat on a bench with your feet planted on the ground and your knees bent.
  • Hold the barbell with an overhand grip, with your hands slightly wider than shoulder-width apart.
  • Extend your arms fully and hold the barbell above your chest, keeping your elbows slightly bent.
  • Lower the barbell slowly towards your forehead, keeping your upper arms still and your elbows pointed towards the ceiling.
  • Once the barbell is near your forehead, pause for a moment, and then slowly raise it back to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to maintain control and proper form throughout the exercise.
  • If you experience any pain or discomfort, modify the weight or range of motion accordingly, or consult with a fitness professional.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to engage the target muscles effectively.
  • Start with a weight that you can handle comfortably and gradually increase as you progress.
  • Engage your core muscles and keep your back flat against the bench to ensure stability and prevent lower back strain.
  • Exhale as you extend your arms fully, and inhale as you lower the barbell back to the starting position.
  • Avoid arching your back or lifting your hips off the bench during the movement.
  • Ensure a full range of motion by lowering the barbell until your upper arms touch the floor or until you feel a deep stretch in your triceps.
  • Don't rush the exercise; focus on controlled and smooth movements for maximum effectiveness.
  • Use a spotter or have someone supervise your form, especially when using heavier weights.
  • Listen to your body and adjust the weight and intensity according to your individual capabilities and goals.
  • Include other triceps exercises in your workout routine for balanced muscle development.


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