Barbell Lying Extension
Barbell Lying Extension Exercise Description
The Barbell Lying Extension is an elbow-dominant push performed on a flat bench that primarily targets the triceps brachii. You keep the upper arms relatively stationary and move only at the elbows, loading the long, lateral, and medial heads of the triceps while the shoulders and forearms act mainly as stabilizers. A shoulder‑width pronated grip with neutral wrists helps align the forearms vertically for efficient force transfer. Maintain a neutral spine with head, upper back, and glutes on the bench, feet planted, and the scapulae gently retracted and depressed to keep the shoulder joint quiet. In each rep, the bar follows a controlled arc toward the forehead (or slightly behind the hairline, based on comfort) before returning to the start by extending the elbows—reinforcing precise, elbow‑driven pressing mechanics.
- 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: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Barbell Lying Extension Exercise
‘- Lie supine on a flat bench; plant your feet. Keep head, upper back, and glutes on the bench with a neutral spine.
– Take a shoulder‑width overhand grip; wrap your thumbs. Keep wrists straight and stacked over the forearms.
– Start with the bar over your shoulders, elbows extended under control (do not snap). Lightly retract and depress your shoulder blades.
– Angle your upper arms slightly back from vertical and point elbows mostly upward to keep tension on the triceps.
– Inhale. Keeping upper arms still, bend only at the elbows to lower the bar in a smooth arc toward the forehead/hairline.
– Stop just short of contact; wrists remain neutral, forearms stay in line with the bar.
– Exhale as you extend the elbows to return the bar to the start, maintaining shoulder position and ribcage control.
– Keep elbows close to your midline; avoid excessive flaring or drifting the bar over the face.
– Move deliberately throughout; no bouncing, swinging, or sudden lockout.
Barbell Lying Extension Tips
‘- Keep your head, upper back, and glutes on the bench with a neutral spine and feet firmly planted.
– Use a shoulder‑width overhand grip, wrapping your thumbs, with wrists straight and stacked over your forearms.
– Start with the bar directly over your shoulders, extending your elbows under control rather than snapping to lockout.
– Lightly retract and depress your shoulder blades to keep the shoulders stable.
– Angle your upper arms slightly back from vertical and point your elbows mostly upward to maintain triceps tension.
– Keep your upper arms relatively still and bend only at the elbows as you lower the bar.
– Lower the bar in a smooth arc toward your forehead or slightly behind the hairline, stopping just short of contact.
– Maintain neutral wrists and keep your forearms in line with the bar throughout the movement.
– Keep your elbows close to your midline and avoid excessive flaring or letting the bar drift over your face.
– Move deliberately in both directions, avoiding bouncing, swinging, or a sudden, aggressive lockout.
Barbell Lying Extension Beginner Introduction
The Barbell Lying Extension is a classic barbell push that emphasizes elbow movement while the lifter rests on a horizontal bench. The motion centers on bending and straightening the elbows, putting the main workload on the triceps at the back of the upper arms. The shoulders and forearms act more as support, helping guide the bar smoothly rather than powering the lift. A roughly shoulder-width overhand hold with straight wrists places the forearms under the bar in a strong, balanced position.
During this exercise, the body stays braced against the bench with the head, upper torso, and hips in contact and the feet grounded on the floor. The shoulder blades rest slightly drawn together and down so the shoulder joint stays calm while the bar travels. Each repetition carries the bar in a controlled curve from above the shoulders toward the upper face area, then back again, creating a focused, steady challenge for the triceps and reinforcing smooth, deliberate pressing technique.