Reverse Old School Extension
Target triceps like never before with this old-school exercise! Prepare to torch those muscles and build serious strength.
The Reverse Old School Extension is a compound exercise that mainly works the triceps, with help from the shoulders. You'll need: exercise bench or barbell or weight plates.
Required Equipment
Reverse Old School Extension Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
Reverse Old School Extension Variations and Alternatives
How to do the Reverse Old School Extension
Old School Reverse Extensions
Barbell or weight plate
1. Setting Up:
Lie down on a flat bench, ensuring your head and shoulders are supported while your legs hang off one end. Your torso should be flat against the bench.
Position your feet under a secure footpad or have a partner hold them down to prevent movement.
Positioning:
Grasp the barbell (or weight plate) with both hands, using a grip that is slightly wider than shoulder-width.
Keep your arms extended straight up towards the ceiling, with your elbows slightly bent.
Starting Position:
Engage your core and ensure that your body is stable. Your head should remain in line with your spine, and your gaze should be directed upwards.
Movement:
Slowly lower the barbell towards your forehead in a controlled manner. Your elbows should remain stationary, allowing only your forearms to move.
As you bring the weight down, breathe in and maintain control.
Executing the Lift:
Once the barbell reaches just above your forehead, begin to press it back up to the starting position. Exhale as you lift the weight, focusing on using your triceps and shoulders to perform the movement.
Keep your elbows tucked in and avoid flaring them out to the sides.
Repetitions:
Perform 8 to 12 repetitions, depending on your strength level. Rest for a moment, then repeat for 2 to 3 sets.
Tips for Beginners:
Start with a lighter weight to master the form before adding heavier weights.
Ensure that your movements are slow and controlled to avoid injury.
If you experience any discomfort or pain, stop the exercise and reassess your form.
Cool Down:
After completing your sets, perform some light stretching for your arms and shoulders to promote flexibility and recovery.
Reverse Old School Extension FAQs
What muscles does the Reverse Old School Extension work?
The Reverse Old School Extension mainly works the triceps, with help from the shoulders. The main muscles are the triceps brachii.
What equipment do you need for the Reverse Old School Extension?
Exercise bench or barbell or weight plates.
Is the Reverse Old School 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 Reverse Old School Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Reverse Old School Extension variations and alternatives?
Similar exercises include the Barbell Lying Extension, Barbell Lying Tricep Extension, Barbell Skullcrusher and Bodyweight Skullcrusher.
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