Standing Overhead Barbell Triceps Extension

What is Standing Overhead Barbell Triceps Extension? Standing overhead barbell triceps extension is a strength training exercise that targets the triceps muscles. It involves extending the arms overhead with a barbell while keeping the upper arms close to the head. This exercise helps in building strength and muscle mass in the triceps.

Tutorial

1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
2. Raise the barbell overhead, fully extending your arms.
3. Keeping your upper arms close to your head and elbows pointing forward, slowly lower the barbell behind your head by bending your elbows.
4. Pause briefly at the bottom of the movement, then extend your arms to raise the barbell back to the starting position.
5. Repeat for the desired number of repetitions.

Common Mistakes

• Arching the back: Maintain a neutral spine throughout the exercise to avoid strain on the lower back.

• Using momentum: Avoid swinging the barbell to lift the weight; focus on controlled movements. - Allowing elbows to flare out: Keep your elbows pointing forward to target the triceps effectively.

• Using excessive weight: Start with a lighter weight to ensure proper form before increasing the load.

Tips for Better Results

• Warm up properly before starting the exercise to prevent injury.

• Focus on squeezing the triceps at the top of the movement for maximum muscle engagement. - Control the descent of the barbell to work the triceps through a full range of motion.

• Maintain core engagement throughout the exercise for stability and support.

Muscles Worked

• Primary: Triceps brachii - Secondary: Deltoids, forearms