Barbell Seated Overhead Triceps Extension
Description
The barbell seated overhead triceps extension is an isolation exercise performed seated on a bench with back support, lowering a barbell behind your head by bending at the elbows. The seated position eliminates core and lower-back demand while providing back support, allowing you to focus entirely on stretching and contracting the triceps. Use an EZ bar for wrist comfort if needed.
Muscle Group
Equipment Required
Barbell Seated Overhead Triceps Extension Instructions
- Sit on a bench with back support set upright (90 degrees). Grip a barbell with an overhand grip, hands roughly shoulder-width apart.
- Press the barbell overhead until your arms are fully extended.
- Pull your shoulders down and back into the pad. Brace your core. Keep your ribs down.
- Slowly lower the barbell behind your head by bending only at the elbows. Keep your upper arms pointing straight up.
- Lower until you feel a strong stretch in your triceps. The bar should end just behind your head.
- Extend your arms back up to the overhead lockout by contracting your triceps.
- Maintain the upper arm position throughout. Do not let your elbows flare out or drift forward.
- Repeat for the desired number of reps. Use moderate weight and strict form.
Barbell Seated Overhead Triceps Extension Form & Visual
Barbell Seated Overhead Triceps Extension Benefits
- Back support eliminates core and lower-back demand
- Places the long head under maximum stretch
- Allows heavier loading than dumbbell versions
- Loaded stretch position drives effective muscle growth
- Safer than standing overhead extensions for many lifters
- Easy to load progressively over time
Barbell Seated Overhead Triceps Extension Muscles Worked
- Triceps brachii (especially the long head)
- Anconeus
- Anterior deltoid (isometric)
Barbell Seated Overhead Triceps Extension Variations & Alternatives
- Barbell Standing Overhead Tricep Extension
- Dumbbell One-Arm Tricep Extension
- Cable Overhead Tricep Extension
- Kettlebell Overhead Tricep Extension
- EZ-Bar Seated Overhead Tricep Extension
- Dumbbell Two-Arm Seated Overhead Extension
- Pause Seated Overhead Extension
- Tempo Seated Overhead Extension
