Barbell Standing Overhead Triceps Extension

Barbell Standing Overhead Triceps Extension

The Barbell Standing Overhead Triceps Extension is a compound exercise that primarily targets the triceps, the muscles located at the back of your upper arms. This exercise is incredibly effective for building and toning the triceps muscles, which not only adds aesthetic definition but also functional strength to your arms. To perform the Barbell Standing Overhead Triceps Extension, you will need a barbell and a suitable amount of weight plates. Start by standing with your feet shoulder-width apart and firmly grip the barbell with an overhand grip, hands slightly closer than shoulder-width apart. Lift the barbell overhead, fully extending your arms with the bar directly above your head. The key to executing this exercise correctly is to keep your upper arms close to your head and stationary throughout the movement. Slowly lower the barbell by bending your elbows, bringing the barbell behind your head and towards the top of your upper back. Maintain control and focus on feeling the tension in your triceps. After a brief pause, extend your arms back to the starting position, fully contracting your triceps. It is important to note that proper form and technique are crucial to avoid potential injuries. Remember to start with a manageable weight and gradually increase it as you become more comfortable and stronger. Including the Barbell Standing Overhead Triceps Extension in your workout routine can help you achieve stronger and more defined triceps, improving your overall upper body strength and fitness level.


  • Start by setting up a barbell at an appropriate weight for your fitness level. Make sure it is securely placed on a squat rack or power rack at shoulder height.
  • Stand facing the barbell with your feet shoulder-width apart.
  • Grab the barbell with an overhand grip, with your hands shoulder-width apart. Your palms should be facing away from you.
  • Lift the barbell off the rack and bring it over your head, fully extending your arms. This is your starting position.
  • Keeping your upper arms close to your head, slowly lower the barbell behind your head as you bend your elbows. Your forearms should be parallel to the floor at the bottom of the movement.
  • Pause for a moment, then exhale as you straighten your arms and raise the barbell back to the starting position.
  • Repeat for the recommended number of repetitions.
  • Ensure that you maintain a neutral spine throughout the exercise and avoid arching your back or using momentum to lift the weight.
  • Remember to control the movement and focus on contracting your triceps muscles.
  • When you have completed the set, carefully re-rack the barbell.

Tips & Tricks

  • Warm up adequately before starting the exercise to prevent injuries.
  • Focus on maintaining proper form throughout the movement.
  • Start with a weight that challenges you but allows you to maintain control and proper technique.
  • Engage your core and keep your back straight throughout the exercise.
  • Exhale as you extend your arms fully overhead and inhale as you bring the barbell back down.
  • Gradually increase the weight as you become stronger and more comfortable with the exercise.
  • Avoid locking out your elbows at the top of the movement to prevent unnecessary strain on the joint.
  • Don't rush the exercise; perform the movement slowly and with control.
  • Listen to your body and rest when needed; it's important to allow your muscles time to recover.
  • Include other triceps exercises in your workout routine to target the muscles from different angles.


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