Barbell Laying Triceps Extensions

  1. Lay on a flat bench while holding a barbell with a shoulder-width grip.
  2. Fully extend your elbows until the barbell is directly over your chest.
  3. Begin to flex your elbows and allow the barbell to nearly touch your forehead.
  4. Extend your elbows back to the starting position and repeat.
Mechanic
Force
Difficulty Intermediate


Barbell Laying Triceps Extensions: A Comprehensive Guide

Setup

  • Lie flat on a bench with your feet firmly planted on the ground and your head and shoulder blades securely on the bench.
  • Grab a barbell and lift it over your head with your arms fully extended and your palms facing up.
  • Ensure that the barbell is balanced above your chest and not leaning to one side or the other.

How to Perform

  • Slowly bend your arms and lower the barbell towards your forehead, keeping your elbows close to your head.
  • Once you reach the desired depth, pause briefly and then extend your arms back to the starting position, fully extending your triceps.
  • Repeat for the desired number of repetitions, making sure to maintain proper form and control throughout the movement.

Technique

  • Keep your shoulders relaxed and avoid shrugging or lifting them towards your ears.
  • Maintain a slight arch in your lower back to reduce the risk of injury and increase activation of your triceps.
  • Exhale as you extend your arms and inhale as you lower the barbell towards your forehead.
  • Focus on engaging your triceps throughout the entire range of motion, from the bottom of the movement to the top.

Things to Avoid

  • Bouncing the barbell off your forehead or using momentum to lift the weight.
  • Allowing your elbows to flare out to the sides, which can put excessive strain on your shoulder joint.
  • Rounding your lower back or arching too much, which can strain your spine and reduce the effectiveness of the exercise.
  • Lifting too much weight and compromising form, which can increase the risk of injury and decrease the effectiveness of the exercise.