Smart Workout Diary

Barbell Seated Tricep Extension

The barbell seated triceps extension is an overhead elbow-extension exercise performed while sitting upright. It primarily trains the triceps, especially the long head, and supports upper-arm strength and muscle development. The seated position can help limit lower-body assistance and encourage controlled arm movement.

Demonstration

Barbell Seated Tricep Extension — demonstration 1
Barbell Seated Tricep Extension — demonstration 2

Instructions

  1. Set up an upright bench and sit with both feet firmly on the floor. Hold a light barbell with a close, overhand grip and press it overhead with straight but not forcefully locked elbows.
  2. Brace your torso by keeping your chest tall, ribs down, and head neutral. Keep your upper arms close to your ears.
  3. Lower the bar slowly behind your head by bending only at the elbows. Keep the upper arms as still and vertical as comfortably possible.
  4. Extend the elbows to raise the bar back overhead, squeezing the triceps without arching your lower back.
  5. Repeat with control for the planned repetitions. Use a manageable load and stop if shoulder, elbow, or neck discomfort occurs.
Muscle Group
Triceps Long Head
Type
Strength
Mechanics
Isolation
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Keep the elbows in rather than allowing them to flare widely; this helps keep tension on the triceps.
  2. Control the lowering phase and avoid dropping the bar behind the head.
  3. Use a light load first, as a straight bar can feel less stable than other implements in the overhead position.
  4. Avoid excessive back arching; reduce the load or range of motion if you cannot keep your torso steady.
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