Olympic Barbell Triceps Extension exercise animation (Male)

Olympic Barbell Triceps Extension

Target muscle
Triceps Brachii
Equipment
Olympic barbell
Body part
Upper Arms
Type
Strength

The Olympic barbell triceps extension is an isolation exercise that targets the triceps brachii across all three heads, with the long head under peak stretch at the bottom of the movement. Performed with an Olympic barbell held overhead or lowered behind the head, it builds mass and strength through a long range of motion. It is a staple accessory movement for improving lockout strength in pressing exercises.

How to do the Olympic Barbell Triceps Extension

  1. 1Sit on a flat bench or stand with your feet shoulder-width apart and hold an Olympic barbell with a narrow, overhand grip, hands roughly 6–10 inches apart.
  2. 2Press the bar overhead until your arms are fully extended and the bar is directly above your head, elbows pointing forward.
  3. 3Brace your core and tuck your elbows inward so they stay close to your head throughout the movement — do not let them flare.
  4. 4Lower the bar in a controlled arc behind your head by bending only at the elbows, until your forearms are parallel to the floor or slightly below.
  5. 5Pause briefly at the bottom without relaxing your elbows or allowing them to drift outward.
  6. 6Extend your elbows to press the bar back up along the same arc until your arms are fully locked out overhead.
  7. 7Keep your wrists neutral and stacked over your forearms at all times — do not let them bend back under the bar.
  8. 8Complete your reps, then lower the bar carefully to your lap or to a rack before releasing your grip.

Form tips

  • Fix your upper arms vertically throughout — movement should occur only at the elbow joint, not at the shoulder.
  • Use a thumbless grip with caution; a full grip with thumbs wrapped around the bar is safer for overhead barbell work.
  • Control the descent for at least two seconds to maximize triceps tension and reduce the risk of elbow strain.
  • If your elbows flare or your lower back arches excessively, reduce the load — these compensations indicate the weight is too heavy.
  • Have a spotter stand behind you to assist the bar overhead and catch it if you fail a rep, especially at heavier loads.

Common mistakes

  • Letting the elbows flare wide during the lowering phase, which shifts stress away from the triceps and onto the shoulder joint.
  • Using the shoulders to help press the bar up rather than isolating the elbow extension, which reduces triceps stimulus.
  • Lowering the bar too quickly and losing control at the bottom, which places sudden stress on the elbows and can cause injury.
  • Allowing the lower back to arch excessively when seated or standing, which can compress the lumbar spine under load.
  • Gripping the bar too wide, which shortens the range of motion and reduces the stretch on the long head of the triceps.

Frequently asked questions

What muscles does the Olympic barbell triceps extension work?

It isolates the triceps brachii, targeting all three heads — the long, lateral, and medial heads — with particular emphasis on the long head due to the overhead position and deep elbow flexion.

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

Both versions work the triceps identically, but the seated variation offers more stability by eliminating lower-body sway. Standing requires greater core engagement to prevent the back from arching under load.

How narrow should my grip be on the bar?

A grip of roughly 6–10 inches between your hands is standard. Going narrower can feel awkward at the wrists, while going too wide 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 when using heavier loads. If you fail a rep overhead, bringing the bar down safely without assistance is difficult and carries a real risk of injury to the head, neck, or shoulders.

How does this exercise compare to skull crushers?

Both target the triceps brachii, but the overhead position in the barbell triceps extension places a greater stretch on the long head. Skull crushers are performed lying down, which some lifters find easier to control and less stressful on the elbows.

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