Barbell Lying Triceps Extension

Barbell Lying Triceps Extension

The Barbell Lying Triceps Extension is a fantastic exercise that primarily targets the triceps muscles, but also engages the shoulders and chest to a lesser extent. It is a staple in any upper body workout routine, helping to build strength and definition in the arms. To perform the Barbell Lying Triceps Extension, you will need a barbell and a flat bench. Start by lying down on the bench with your feet firmly planted on the ground. Hold the barbell with a shoulder-width, overhand grip, and extend your arms straight up above your chest. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows. Make sure to keep your elbows pointed upwards and avoid flaring them out to the sides. Pause for a brief moment when the barbell is close to touching your forehead, and then press it back up to the starting position, fully extending your arms. This exercise is an excellent way to target and isolate the triceps muscles. By performing it regularly, you can strengthen and tone your arms, helping to improve your overall upper body strength. Remember to start with a weight that challenges you but allows you to maintain proper form, and gradually increase the weight as you become more comfortable and stronger. Incorporating the Barbell Lying Triceps Extension into your workout routine can provide you with well-rounded arm development and can be an excellent addition to your overall fitness program. As with any exercise, it is important to consult with a fitness professional to ensure proper form and technique. Happy training!


  • Lie down on a bench with your back flat and your feet planted on the ground.
  • Grasp a barbell with an overhand grip and hold it above your chest with your arms fully extended.
  • While keeping your upper arms stationary, lower the barbell by bending at the elbows until it is just above your forehead.
  • Pause for a moment, then extend your arms back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • 1. Use an appropriate weight that allows you to perform the exercise with proper form and without straining your muscles or joints.
  • 2. Keep your elbows stable and close to your head throughout the movement to target the triceps effectively.
  • 3. Engage your core and maintain good posture throughout the exercise to provide stability and prevent unnecessary strain on your back.
  • 4. Control the descent of the barbell by slowly bending your elbows, and then powerfully extend them to lift the barbell back to the starting position.
  • 5. Breathe out as you extend your elbows and lift the weight, and breathe in as you lower the barbell towards your forehead.
  • 6. Include the barbell lying triceps extension in your overall triceps routine to ensure balanced muscle development in the upper arms.
  • 7. Adjust the bench angle as needed to target different angles of the triceps muscles.
  • 8. Warm up adequately before performing this exercise to prepare your joints and muscles for the workload.
  • 9. Gradually increase the weight as you become stronger and more comfortable with the movement.
  • 10. Listen to your body and stop immediately if you experience any sharp pain or discomfort during the exercise.


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