Olympic Barbell Triceps Extension exercise animation (Hombre)

Olympic Barbell Triceps Extension

Músculo objetivo
Triceps Brachii
Equipamiento
Olympic barbell
Parte del cuerpo
Upper Arms
Tipo
Strength

The Olympic barbell triceps extension is an isolation exercise for the triceps brachii, working all three heads with the long head under peak stretch at the bottom of the movement. Holding an Olympic barbell overhead and lowering it behind your head loads the muscle through a long range of motion. It works well as an accessory lift for building the lockout strength that carries over to pressing.

Cómo hacer el Olympic Barbell Triceps Extension

  1. 1Sit on a flat bench or stand with your feet shoulder-width apart, and grip an Olympic barbell with an overhand grip, hands roughly 6–10 inches apart.
  2. 2Press the bar overhead until your arms are fully extended and the bar sits directly above your head, elbows pointing forward.
  3. 3Brace your core, pull your ribs down, and set your elbows close to your head so they do not flare.
  4. 4Lower the bar in a controlled arc behind your head over about two seconds, bending only at the elbows, until your forearms reach parallel to the floor or slightly below.
  5. 5Pause briefly at the bottom without letting your elbows drift outward or your upper arms drop.
  6. 6Extend your elbows to drive the bar back along the same arc until your arms lock out overhead.
  7. 7Complete your reps, then lower the bar to your lap or return it to a rack before releasing your grip.

Consejos de técnica

  • Keep your upper arms vertical and fixed — all movement should come from the elbow joint, not the shoulder.
  • Keep your wrists neutral and stacked over your forearms; bent-back wrists push the bar behind your line of control.
  • Wrap your thumbs fully around the bar instead of using a thumbless grip — the bar passes directly over your head.
  • Start lighter than you would on a lying extension and aim for 8–12 controlled reps; the overhead position leaves little margin for a grinding rep.
  • Have a spotter stand behind you to help you get the bar overhead and to catch it if you fail a rep at heavier loads.

Errores comunes

  • Letting the elbows flare wide during the lowering phase, which shifts stress away from the triceps and onto the shoulder joint.
  • Pressing the bar up with help from the shoulders instead of driving it with elbow extension alone, which cuts the triceps stimulus.
  • Dropping the bar quickly and losing control at the bottom, which loads the elbows with a sudden yank at their most stretched position.
  • Arching the lower back to push the bar up, which compresses the lumbar spine under load and moves the work away from the arms.
  • Gripping the bar too wide, which shortens the range of motion and reduces the stretch on the long head of the triceps.

Preguntas frecuentes

What muscles does the Olympic barbell triceps extension work?

It isolates the triceps brachii, working all three heads — long, lateral, and medial. The overhead position stretches the long head under deep elbow flexion, so it takes the greatest share of the work.

What is the difference between seated and standing barbell triceps extensions?

The triceps work the same way in both. Seated removes lower-body sway and lets you push closer to failure, while standing demands more core bracing to stop the lower back from arching under load.

How narrow should my grip be on the bar?

Roughly 6–10 inches between your hands is the standard range. Narrower can strain the wrists in the overhead position, while wider shortens the range of motion and reduces the stretch on the long head.

Is a spotter necessary for this exercise?

A spotter is strongly recommended at heavier loads. If you fail a rep with the bar behind your head, lowering it safely on your own is difficult and risks injury to your head, neck, or shoulders.

How does this exercise compare to skull crushers?

Both isolate the triceps brachii, but the overhead position here puts the long head under a deeper stretch. Skull crushers are done lying down, which is easier to control and lets you bail the bar to the floor or a rack.

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