Barbell · Isolation
Standing overhead barbell triceps extension
Standing overhead barbell triceps extension mainly works your triceps. It also helps your abs.
Step by step
- Stand tall, bar overhead, hands close, elbows in.
- Lower the bar behind your head, upper arms still.
- Straighten your arms back up, squeezing at the top.
What you should feel
A deep stretch then a burn at the back of your arms. Your elbows, shoulders and lower back should not hurt.
Common mistake
Arching your lower back as you lift; tighten your abs and use a lighter bar.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Close-grip push-upTriceps, Chest
Triceps pushdownTriceps
DipsTriceps, Chest
Overhead dumbbell triceps extensionTriceps
Bench dip (chair)Triceps
Rope pushdownTricepsQuestions
What muscles does the standing overhead barbell triceps extension work?
Standing overhead barbell triceps extension mainly works your triceps. It also helps your abs.
Can I do the standing overhead barbell triceps extension at home?
Not easily, it needs this: barbell. At home, try instead: close-grip push-up, dips, and overhead dumbbell triceps extension.
How many sets and reps of the standing overhead barbell triceps extension?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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