Male

Barbell Seated Overhead Triceps Extension

Muscles involved

You can feel that clean, intense burn in the back of your arms when you execute the barbell seated overhead triceps extension with flawless technique. Sitting firmly on the bench provides the solid base you need to completely isolate your triceps without relying on momentum. Mastering this movement with a barbell allows you to control every inch of the deep stretch behind your head before pressing smoothly back up. A great set is not about recklessly throwing heavy weight around; it is about keeping your elbows locked in position and feeling the muscles work through a full range of motion. Once you nail that alignment, you gain the confidence that every single repetition is building strength efficiently and safely.

How to do it

1. Sit on a bench with an upright posture, feet firm on the floor, and grip a bar with your hands 6-8 inches apart. 2. Lift the bar above your head with your elbows aligned with your hands. 3. Inhale and lower the bar behind your head until your forearms touch your biceps. 4. Exhale and lift the bar to the starting position using only forearm movement.

Equipment required

Barra

Muscles worked

Tips

- Use a weight that allows you to keep your back straight. - Keep your elbows close to your head during the entire movement. - Do not let your shoulders round forward.