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.