Triceps · Barbell

Barbell Lying Triceps Extension

The barbell lying triceps extension is an isolation exercise that targets all three heads of the triceps, with emphasis on the long and medial heads. It suits lifters of all experience levels and fits best in the middle or end of an upper-body workout after heavy compound pressing.

Muscles: Triceps
Equipment: Barbell
Type: Strength
Animation: Men and women

How to do it

Lie on a flat bench with your feet planted on the ground. Hold a barbell with an overhand grip, hands about shoulder-width apart.
Extend your arms fully so that the barbell is directly above your chest.
Inhale and slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
Stop just before the barbell touches your forehead, keeping the tension in your triceps.
Exhale as you extend your arms back to the starting position, focusing on contracting your triceps.

Common mistakes

Flaring the elbows outward shifts mechanical tension away from the triceps and strains the shoulder joints.
Moving the upper arms back and forth turns the movement into a pullover or press, diminishing direct triceps recruitment.
Lowering the bar too quickly removes eccentric tension and creates a safety hazard near the face.
Arching the lower back off the bench indicates excessive weight and reduces core stability.

Tips

Using an EZ-curl bar instead of a straight barbell reduces strain on the wrists and elbows.
Angling your upper arms slightly backward from vertical keeps constant tension on the triceps throughout the entire repetition.
Focusing on a controlled two-second eccentric phase maximizes triceps activation and protects the joints.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 8 to 12 repetitions with 60 to 90 seconds of rest between sets. For muscular endurance, aim for 3 sets of 12 to 15 repetitions using a lighter load with 45 to 60 seconds of rest.

Muscles worked

Barbell Lying Triceps Extension: triceps

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Why does this exercise cause elbow pain?

Elbow pain usually stems from using too much weight, flaring the elbows, or rapid deceleration at the bottom of the movement. If pain persists, stop doing the exercise and consult a medical professional.

Should the barbell be lowered to the forehead or behind the head?

Lowering slightly behind the head provides a deeper stretch in the long head of the triceps and is often more comfortable on the elbow joints than aiming directly for the forehead.

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