Olympic Barbell Triceps Extension

Olympic Barbell Triceps Extension

The Olympic Barbell Triceps Extension is a powerful exercise that primarily targets the triceps muscles, but also engages the shoulders and chest to a lesser extent. As the name suggests, this exercise involves using an Olympic barbell, which is a long and sturdy bar designed to withstand heavy loads. To perform this exercise, you will need access to a barbell and an appropriate weight for your fitness level. Start by gripping the barbell with an overhand grip, placing your hands slightly closer than shoulder-width apart. Then, lift the barbell overhead until your arms are fully extended and perpendicular to the floor. With your upper arms held stationary and close to your head, slowly lower the barbell behind your head by bending at the elbows. Keep your elbows tucked in throughout the movement and avoid flaring them out to maintain tension on the triceps muscles. Once you feel a comfortable stretch in your triceps, pause momentarily before extending your arms to return to the starting position. This exercise provides an effective way to strengthen and tone the triceps muscles, which are responsible for extending the elbow joint. By gradually increasing the weight over time, you can progressively challenge your muscles and stimulate growth. Remember to maintain control throughout the movement, avoiding any sudden jerking or swinging motions, to ensure optimal effectiveness and reduce the risk of injury. Incorporating the Olympic Barbell Triceps Extension into your workout routine can help enhance your arm strength and improve triceps definition. It is important to properly warm up before attempting this exercise and to select a weight that allows you to maintain proper form throughout the set. As with any new exercise, start with a lighter weight and gradually progress as your strength increases.


  • Stand upright with your feet shoulder-width apart and hold an Olympic barbell with an overhand grip.
  • Raise the barbell overhead, fully extending your arms with your palms facing forward.
  • Bend your elbows to lower the barbell behind your head, keeping your upper arms close to your head and elbows pointing forward.
  • Slowly straighten your arms, lifting the barbell back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Use proper form and technique to ensure maximum activation of the triceps muscles.
  • Start with a weight that allows you to perform the exercise with good form, and gradually increase the weight as you get stronger.
  • Engage your core muscles by bracing your abs throughout the movement.
  • Control the lowering phase of the exercise to prevent any bouncing or jerking movements.
  • Incorporate a variety of rep ranges and training intensities to stimulate muscle growth and strength.
  • Ensure that your elbows are fully extended at the top of the movement for a complete range of motion.
  • Experiment with different grip positions to target the triceps from different angles.
  • Allow adequate rest and recovery between workouts to allow your muscles to repair and grow.
  • Consider adding complementary exercises such as close grip bench press or triceps dips to further develop your triceps muscles.
  • Follow a well-balanced nutrition plan that includes sufficient protein to support muscle repair and growth.


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