Barbell Lying Triceps Extension
Barbell Lying Triceps Extension Exercise Description
The barbell lying triceps extension is a supine elbow‑extension exercise that primarily targets the triceps brachii. With the upper arms held relatively stationary and the movement occurring mainly at the elbows, shoulder contribution is minimized while the triceps perform the work. Scapular retractors and the trunk provide stability on the bench, and the forearm muscles help maintain neutral wrists. A slight backward angle of the upper arms can increase the triceps stretch while keeping the bar path clear of the face. Emphasis is on controlled lowering and smooth extension to maintain joint alignment and consistent tension through the full range of motion.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Flexor Carpi Radialis, Flexor Carpi Ulnaris, Rectus Abdominis, Rhomboid Major, 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 Triceps Extension Exercise
‘- Lie flat on a bench with head, upper back, and glutes in contact; feet flat and stable.
– Take a shoulder‑width, pronated, closed grip on the barbell.
– Press the bar to arm’s length over the shoulder line. Set shoulder blades gently retracted and depressed.
– Align wrists straight (neutral) over knuckles; elbows point toward the ceiling.
– Inhale and hinge only at the elbows. Keep upper arms vertical or slightly angled back.
– Lower the bar toward the forehead or just behind the hairline under control, avoiding shoulder movement.
– Descend until you feel a manageable stretch and forearms approach perpendicular to the floor.
– Exhale and extend the elbows to raise the bar back to the start. Stop just short of forcefully locking out; avoid hyperextension.
– Keep elbows from flaring excessively and wrists from bending back.
– Maintain a neutral neck, steady torso, and consistent tempo throughout.
Barbell Lying Triceps Extension Tips
‘- Keep your head, upper back, and glutes in contact with the bench, with your feet flat and stable.
– Use a shoulder‑width, pronated, closed grip on the barbell.
– Gently retract and depress your shoulder blades before and during the set to create stability.
– Align your wrists straight (neutral) over your knuckles and avoid letting them bend back.
– Point your elbows toward the ceiling and hinge only at the elbows throughout the movement.
– Keep your upper arms vertical or slightly angled back; a slight backward angle can increase triceps stretch and keep the bar path clear of your face.
– Inhale as you lower the bar under control toward your forehead or just behind your hairline, minimizing shoulder movement.
– Lower only until you feel a manageable stretch and your forearms approach perpendicular to the floor.
– Exhale as you extend your elbows smoothly to return the bar, stopping just short of forcefully locking out to avoid hyperextension.
– Prevent your elbows from flaring excessively and maintain a neutral neck, steady torso, and consistent tempo throughout.
Barbell Lying Triceps Extension Beginner Introduction
In the barbell lying triceps extension, the lifter works on bending and straightening the elbows while lying on a bench and holding a barbell above the upper body. Because the upper arms stay nearly in one place and the bar moves mainly through the elbows, the triceps handle most of the effort. The forearms support a straight wrist position on the bar, while the upper back and trunk create a solid base against the bench.
The bar typically starts over the shoulder line with a shoulder-width, palms-down grip. From there, the elbows fold so the bar travels toward the forehead or just past the hairline, with the forearms nearing a vertical position at the bottom. A slight tilt of the upper arms toward the head can increase the stretch on the triceps while giving the bar a clear path. The movement highlights steady control in both directions, smooth changes of direction, and consistent body position so the elbows track well and tension stays on the back of the upper arms throughout the motion.