Barbell Laying Triceps Extensions
- Lay on a flat bench while holding a barbell with a shoulder-width grip.
- Fully extend your elbows until the barbell is directly over your chest.
- Begin to flex your elbows and allow the barbell to nearly touch your forehead.
- Extend your elbows back to the starting position and repeat.
Mechanic |
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Force |
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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.