Barbell Lying Triceps Extension
BarbellStrength
The Barbell Lying Triceps Extension is a strength exercise performed lying on a bench, where you lower a barbell toward your forehead by bending your elbows before extending your arms to straighten them overhead. Its primary purpose is to isolate and build the triceps brachii for greater arm size and pressing power. It requires just a barbell and bench, making it ideal for intermediate lifters aiming to enhance elbow extension strength and lockout performance in bench presses or overhead lifts.
How to Perform Barbell Lying Triceps Extension
- 1Lie on a flat bench with your feet flat on the floor for stability, holding a barbell with a narrow overhand grip slightly closer than shoulder-width apart. Position your head just off the top edge of the bench so it doesn't interfere with the bar's path, and extend your arms straight up over your chest with elbows tucked close to your body and pointing toward the ceiling. Engage your core to keep your back flat against the bench without arching. This is your starting position. Inhale as you slowly bend your elbows to lower the barbell in a controlled arc toward your forehead, keeping your upper arms stationary and perpendicular to the floor while allowing only your forearms to move. Pause briefly when you feel a strong stretch in your triceps. Exhale forcefully as you extend your elbows to press the barbell back to the starting position, fully straightening your arms without locking out your elbows. Keep your wrists straight and shoulders depressed away from your ears throughout. Focus on squeezing your triceps at the top for maximum contraction. Common mistakes to avoid include flaring your elbows outward, which shifts tension off the triceps; lowering the bar too far behind your head, risking shoulder strain; or using momentum by swinging the weight, which compromises form and invites injury. Perform 3 to 4 sets of 8 to 12 reps with a weight that challenges you while maintaining control.