Smart Workout Diary

Barbell Standing Overhead Triceps Extension

The standing barbell overhead triceps extension is an isolation exercise performed by bending and straightening the elbows while holding a barbell overhead. It primarily trains the triceps and supports upper-arm strength for pressing movements.

Demonstration

Demonstration: Barbell Standing Overhead Triceps Extension

Instructions

  1. Stand upright with your feet about hip-width apart and hold a barbell overhead with a narrow overhand grip and straight arms.
  2. Brace your torso, keep your upper arms close to your ears, and point your elbows forward.
  3. Bend your elbows to lower the barbell behind your head in a controlled motion, keeping your upper arms as still as possible.
  4. Extend your elbows to raise the barbell back to the starting position without forcefully locking your elbows or arching your lower back.
  5. Finish in a stable overhead position, then lower the barbell carefully when ending the set.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Warm up your shoulders and elbows and begin with a light, manageable load.
  2. Keep your wrists neutral and balance the barbell directly over your upper body.
  3. Avoid allowing the elbows to flare widely; use a comfortable range of motion behind your head.
  4. Use a load you can control throughout the movement, and stop if you feel pain in your shoulders or elbows.
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