The barbell seated overhead tricep extension is an exercise that targets the tricep by extending the arms overhead while seated, using a barbell for resistance. It also engages the shoulders as secondary muscles.
Also Works
Shoulders
How to Perform
1
Sit on a bench with your back straight and feet flat on the ground.
2
Hold a barbell with an overhand grip, hands shoulder-width apart, and raise it overhead.
3
Lower the barbell behind your head by bending your elbows, keeping your upper arms close to your head.
4
Pause for a moment, then extend your arms to raise the barbell back to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Lower the bar behind your head by bending only at the elbows, keeping your upper arms vertical and close to your ears.
•Fully extend the arms at the top and squeeze the triceps before lowering again.
•Use a moderate grip width (shoulder-width) to keep the wrists in a comfortable position.
Common Mistakes
•Letting the elbows flare wide as you lower the bar, which shifts stress to the shoulders and reduces Tricep Stretch.
•Moving the upper arms forward and back during the rep instead of keeping them locked in place next to your head.
•Arching the lower back to help press the weight up when fatigue sets in.
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