Overhead Barbell Triceps Extension

Standing with the bar overhead: it heavily stretches the long head of the triceps, the largest one.

• Isolation
• Barbell
• Intermediate

How to do it

• Bar overhead, elbows pointing up
• Lower behind your head bending only at the elbow
• Extend without letting your elbows flare

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Flaring your elbows outwards
• Arching your lower back to press

Muscles worked

Primary

• Triceps

Alternatives

• Overhead Cable Triceps Extension
• Skullcrusher / Overhead Extension