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Barbell Seated Overhead Triceps Extension

Barbell Seated Overhead Triceps Extension

The Barbell Seated Overhead Triceps Extension is a highly effective exercise that targets and strengthens the triceps muscles, the muscles located at the back of the upper arm. This exercise is popular among fitness enthusiasts and bodybuilders alike who aim to develop stronger and more defined arms. To perform the Barbell Seated Overhead Triceps Extension, you will need a barbell and a sturdy, flat bench. Sit on the bench with your feet firmly planted on the floor and grasp the barbell with an overhand grip, hands shoulder-width apart. Start with the barbell extended overhead, keeping your elbows close to your head. Slowly lower the barbell behind your head, bending only at the elbows, until your upper arms are parallel to the floor. Pause for a brief moment, then use your triceps to extend your arms and return to the starting position. This exercise is an isolation movement that primarily targets the triceps muscles. It helps to build strength and size in the triceps while also engaging the shoulders and the upper back for stability. By working on these muscles, the Barbell Seated Overhead Triceps Extension can assist in improving overall upper body strength and contribute to a more balanced physique. Like any exercise, proper form is crucial to maximize the benefits and reduce the risk of injury. It is important to maintain a neutral spine, engage your core, and avoid swinging or using momentum to lift the weight. You should also choose an appropriate weight that allows you to perform the exercise with controlled movements and in a comfortable range of motion. Incorporating the Barbell Seated Overhead Triceps Extension into your workout routine, along with a well-rounded fitness program, can contribute to building stronger and more defined arms, enhancing your overall physical strength and functional abilities. Remember to always warm up before exercising and consult with a fitness professional if you have any concerns or pre-existing conditions. Stay consistent, determined, and enjoy the journey towards reaching your fitness goals!


  • Sit on a bench with your back supported and hold a barbell with a pronated grip (palms facing forward), hands shoulder-width apart.
  • Raise the barbell overhead while keeping your upper arms close to your head.
  • Lower the barbell behind your head by bending your elbows, making sure to keep your upper arms stationary.
  • Extend your elbows and raise the barbell back to the starting position by straightening your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a stable and upright seated position throughout the exercise.
  • Initiate the movement by flexing your elbow joint and lowering the barbell behind your head.
  • Ensure that your upper arms remain close to your head and perpendicular to the floor throughout the exercise.
  • Avoid using excessive momentum or swinging the weight up and down.
  • Exhale as you extend your arms and lift the weight back to the starting position.
  • Engage your triceps muscles and squeeze them at the top of the movement.
  • Use a comfortable grip on the barbell, ensuring your hands are placed slightly wider than shoulder-width apart.
  • Gradually increase the weight used as you become stronger and more proficient with the exercise.
  • Include this exercise in your triceps-focused workout routine to effectively target the triceps brachii muscles.


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