Smart Workout Diary

Barbell Overhead Tricep Extension

The barbell overhead triceps extension is an isolation exercise performed by extending the elbows with a barbell held above the head. It primarily trains the triceps, especially the long head, and supports upper-arm strength and muscle development.

Demonstration

Barbell Overhead Tricep Extension — demonstration 1
Barbell Overhead Tricep Extension — demonstration 2

Instructions

  1. Set up: Stand tall with feet about hip-width apart and hold a light barbell overhead with a secure, shoulder-width grip.
  2. Brace: Keep your ribs down, tighten your abdomen, and keep your upper arms close to your ears with the elbows pointing forward.
  3. Lower the bar: Inhale and bend only at the elbows, lowering the bar in a controlled path behind your head as far as your shoulder mobility allows.
  4. Extend: Exhale and straighten your elbows to raise the bar back overhead, contracting the triceps without locking the elbows forcefully.
  5. Repeat safely: Keep your torso still and your wrists neutral throughout. Use a manageable load and stop if you feel sharp shoulder or elbow pain.
Muscle Group
Triceps Long Head
Type
Strength
Mechanics
Isolation
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Choose a light load first: A straight bar can be difficult to balance overhead; increase weight only when every repetition is controlled.
  2. Keep elbows from flaring: Let the elbows bend and straighten rather than allowing the upper arms to drift far outward.
  3. Avoid back arching: Squeeze the abdomen and glutes to prevent using lower-back extension to move the bar.
  4. Use a comfortable range: Lower the bar only as far as you can while keeping the shoulders stable and pain-free.
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