Triceps · Barbell

Barbell Seated Overhead Triceps Extension

The barbell seated overhead triceps extension is an isolation exercise that emphasizes the long head of the triceps by placing it in a fully stretched position. It suits lifters of all experience levels and fits best in the middle or toward the end of an arm-focused workout.

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

How to do it

Sit on a bench. Hold a barbell with both hands using an overhand grip, and lift it overhead, arms fully extended.
Your feet should be flat on the floor, back straight, and core engaged.
Inhale and slowly bend your elbows to lower the barbell behind your head. Keep your upper arms stationary, and elbows pointing upwards.
Lower the barbell until your forearms are just below parallel to the floor.
Exhale as you extend your elbows to lift the barbell back to the starting position overhead.

Common mistakes

Flaring your elbows outward shifts tension away from the triceps and strains the shoulder joints.
Arching your lower back excessively compromises spinal stability under the overhead load.
Cutting the range of motion short prevents the long head of the triceps from achieving a full, beneficial stretch.
Using momentum to bounce the bar out of the bottom position reduces muscle activation and stresses your elbow tendons.

Tips

Use an EZ-curl bar instead of a straight bar to reduce strain on your wrists and forearms.
Sit on a bench with low back support to help keep your torso vertical and protect your lower back.
Keep your upper arms stationary close to your head and move strictly at the elbow joints.

Sets and reps

Perform 3 to 4 sets of 8 to 12 reps for triceps hypertrophy, resting 60 to 90 seconds between sets.

Muscles worked

Barbell Seated Overhead 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 perform triceps extensions overhead instead of lying down?

The overhead position places the long head of the triceps into a deep stretch, which produces greater muscle tension and growth potential.

What should you do if your elbows hurt during this exercise?

Stop the set immediately, try a lighter weight or switch to a neutral-grip dumbbell alternative, and consult a specialist if pain persists.

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