Barbell Seated Overhead Triceps Extension
Blast your triceps with Barbell Seated Overhead Extensions! Build strength and definition with this targeted exercise.
The Barbell Seated Overhead Triceps Extension is a compound exercise that mainly works the triceps, with help from the shoulders. You'll need: barbell and exercise bench.
Required Equipment
Barbell Seated Overhead Triceps Extension Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
Barbell Seated Overhead Triceps Extension Variations and Alternatives
How to do the Barbell Seated Overhead Triceps Extension
Sit on a flat bench with a back support and place your feet firmly on the ground.
Grasp a barbell with an overhand grip (palms facing forward) slightly closer than shoulder width.
Press the barbell overhead to arm's length so that your arms are perpendicular to the floor, allowing your triceps to fully extend.
Keeping your elbows stationary and tucked in, slowly lower the barbell in an arc behind your head until your forearms touch your biceps or your elbows form approximately a 90-degree angle.
Without moving your elbows or upper arms, extend your forearms to return the barbell to the starting position overhead. This is one repetition.
Perform the desired number of reps and sets, focusing on controlled movement and full contraction of the triceps at the top of the movement.
Safety Tips: Keep your elbows close to your head during the exercise to ensure isolation of the triceps. Start with a lighter weight to perfect the form before progressing to heavier weights. Use a spotter when attempting heavy weights to assist with safety. Maintain proper posture with a straight back and avoid arching your spine.
Barbell Seated Overhead Triceps Extension FAQs
What muscles does the Barbell Seated Overhead Triceps Extension work?
The Barbell Seated Overhead Triceps Extension mainly works the triceps, with help from the shoulders. The main muscles are the triceps brachii.
What equipment do you need for the Barbell Seated Overhead Triceps Extension?
Barbell and exercise bench.
Is the Barbell Seated Overhead Triceps Extension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Seated Overhead Triceps Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Barbell Seated Overhead Triceps Extension variations and alternatives?
Similar exercises include the Barbell Incline Triceps Extension Skull-Crusher, Barbell JM Bench Press, Barbell Lying Extension and Barbell Lying Tricep Extension.
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