Tricep Extension (Trap Bar)

A tricep isolation exercise performed with a trap bar in a lying position, emphasizing the long head of the triceps through elbow flexion and extension.

Instructions

1. Lie flat on a bench with your feet firmly on the floor
2. Hold the trap bar with both hands, gripping the handles with a neutral grip
3. Press the bar up so your elbows are fully extended, holding the weight above your chest
4. Keeping your elbows stationary and pointed forward, lower the bar in a controlled arc toward the top of your head
5. Feel the stretch in your triceps as you lower the weight
6. Press through your triceps to extend your elbows and return to the starting position
7. Maintain control throughout, avoiding momentum
8. Repeat for the desired number of repetitions

Tips

• Keep your elbows stationary and perpendicular to the floor to isolate the triceps
• The trap bar’s neutral grip reduces wrist and shoulder strain compared to a barbell
• Control the descent to maximize time under tension on the triceps
• This variation allows for greater range of motion than some other tricep exercises
• Ensure the bench is stable and your position is secure before beginning
• Start with lighter weight to establish proper form and prevent elbow strain