Smart Workout Diary

Barbell Tricep Press Supine

The supine barbell triceps press is a lying elbow-extension exercise, typically performed on a flat bench with a barbell. It primarily trains the triceps while requiring controlled elbow positioning and shoulder stability. It supports triceps strength and upper-body pressing performance.

Demonstration

Barbell Tricep Press Supine — demonstration 1
Barbell Tricep Press Supine — demonstration 2

Instructions

  1. Set up a flat bench and load a straight barbell with a manageable, evenly balanced weight. Lie supine with your feet firmly on the floor and your head, upper back, and hips supported.
  2. Start by holding the bar above your chest with a shoulder-width overhand grip. Straighten the arms without forcefully locking the elbows, and keep the wrists neutral.
  3. Lower the bar slowly by bending only at the elbows, bringing it toward the forehead or just behind the head as your comfortable range allows. Keep the upper arms mostly still and angled slightly back rather than letting the elbows flare wide.
  4. Extend the elbows to return the bar to the starting position, squeezing the triceps while keeping the bar controlled. Use a spotter or safety setup when training close to fatigue, and stop if control is lost.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a conservative load. The bar travels near the face, so controlled repetitions matter more than heavy weight.
  2. Keep the elbows consistent. Avoid turning the movement into a chest press by allowing the upper arms to swing forward and back.
  3. Breathe steadily. Inhale during the descent and exhale as you extend the elbows; do not rush the bottom position.
Exercise library