Triceps Extension (Barbell)

An isolation exercise performed lying on a bench where the barbell is lowered behind the head using arm flexion, then extended to target the triceps.

Instructions

1. Lie flat on a bench with feet firmly on the floor and grip the barbell with a narrow overhand grip (about 8-12 inches wide).
2. Press the barbell upward until your arms are fully extended, holding it above your chest.
3. Lower the barbell by flexing your elbows, bringing it toward your forehead or behind your head while keeping your upper arms stationary.
4. Stop when your forearms are parallel to the floor or slightly below.
5. Extend your forearms and press the barbell back to the starting position, squeezing your triceps at the top.

Tips

• Keep your upper arms perpendicular to the floor throughout the movement for proper isolation.
• The movement should occur only at the elbow joint; avoid swinging the weight.
• Control the eccentric (lowering) portion to maximize triceps engagement and minimize joint stress.
• For safety, use a spotter or lighter weight if unsure of your capability.
• This exercise can also be performed with dumbbells for unilateral work and added stability demands.