Barbell Lying Triceps Extension
Barbell Lying Triceps Extension Exercise Description
The barbell lying triceps extension is an elbow-dominant push that targets the triceps brachii (long, lateral, and medial heads). Performed supine on a flat bench, the goal is to hinge at the elbows while keeping the upper arms relatively fixed, minimizing help from the chest and anterior deltoids. Stabilizing the shoulder blades (retracted and depressed) and maintaining neutral wrists direct force through the elbows for efficient triceps loading. Lowering the bar to the forehead—or slightly behind the head—adds shoulder flexion that lengthens the long head of the triceps while preserving a steady upper-arm angle. Finish with the bar stacked over the shoulders and a neutral spine (ribs down, head and glutes on the bench). Common form faults include flaring the elbows, letting the upper arms drift, overextending the wrists, and bouncing the bar. Aim for smooth, controlled elbow flexion and extension through a comfortable, repeatable range.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Extensor Carpi Ulnaris, Flexor Carpi Radialis, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Barbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Inner Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Barbell Lying Triceps Extension Exercise
‘- Set a flat bench in a rack; place hooks so you can unrack with straight arms.
– Lie supine with feet flat; head, torso, and glutes in contact; ribs down to keep a neutral spine.
– Grip the bar overhand about shoulder-width; wrap thumbs; keep wrists straight, knuckles to the ceiling.
– Unrack and hold the bar over your shoulders with elbows extended; set shoulder blades down and back.
– Fix upper arms slightly angled back (about 10–20°) and near shoulder-width; elbows point generally forward.
– Hinge only at the elbows to lower the bar under control to just above your forehead or slightly behind your head; keep wrists stacked over forearms.
– Briefly pause; avoid shoulder protraction or letting the upper arms drift.
– Extend the elbows to return the bar to start over the shoulders without hyperextending the low back.
– Keep the motion smooth; avoid bouncing, excessive arching, or leg drive.
– After the last rep, lock out, move the bar over the hooks, and re-rack carefully.
Barbell Lying Triceps Extension Tips
‘- Set the rack hooks so you can unrack and re-rack the bar with straight arms.
– Keep feet flat and maintain head, torso, and glutes in contact with the bench.
– Keep your ribs down to maintain a neutral spine and avoid excessive arching.
– Grip the bar overhand about shoulder-width with thumbs wrapped and knuckles pointing to the ceiling.
– Keep your wrists straight and stacked over your forearms throughout the movement.
– Set your shoulder blades down and back before you begin and maintain that position.
– Fix your upper arms slightly angled back (about 10–20°), near shoulder-width, with elbows generally pointing forward, and prevent them from drifting.
– Hinge only at the elbows to lower the bar under control to just above your forehead or slightly behind your head, then briefly pause.
– Extend your elbows to return the bar to a locked-out position with the bar over your shoulders.
– Use smooth, controlled reps and avoid bouncing the bar or using leg drive.
Barbell Lying Triceps Extension Beginner Introduction
The barbell lying triceps extension, performed on a flat bench, is an upper‑body push that highlights the back of the upper arms with minimal help from the chest and front shoulders. The movement centers on bending and straightening the elbows while the upper arms stay almost in place, so tension is directed into the triceps rather than the rest of the upper body. With the bar starting above the shoulders and the body resting along the bench, this isolation-style exercise emphasizes controlled elbow motion rather than whole‑body effort.
During a typical rep, the bar travels toward the forehead or slightly behind it, which increases the stretch on the triceps while the upper‑arm angle remains steady. Straight wrists and steady shoulder blades help channel force through the elbows instead of the joints of the hands or shoulders. A natural spine position, consistent bar path, and calm bench contact from head to hips create a stable base. Common issues include wandering elbows, shifting upper arms, bent wrists, or bouncing the bar rather than using a smooth, repeatable rhythm.