Standing Overhead Barbell Triceps Extension

Also called overhead barbell extension, standing french press and barbell overhead triceps extension.

Works

Triceps, plus shoulders

Equipment

Barbell

Level

Beginner

Type

Isolation

How to do it

Setup. To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.

1. Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
2. Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
3. Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
4. Repeat for the recommended amount of repetitions.

Cues

• Close grip, bar overhead.
• Elbows in, pointed up.
• Lower behind the head.
• Straighten fully, upper arms still.

Common mistakes

• Elbows flaring wide.
• Arching the low back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow and a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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