Description

The Olympic barbell triceps extension is a strength training exercise that primarily targets the triceps muscles in the back of the arms. It involves extending the arms overhead using an Olympic barbell.

Starting Position

Start by standing with feet shoulder-width apart, holding the barbell with a narrow grip overhead. Elbows should be bent, and the barbell should be positioned behind your head.

Technical Execution

Extend your arms fully overhead by straightening your elbows. Keep your upper arms close to your head throughout the movement. Lower the barbell back down behind your head with control.

Range of Motion

The range of motion should involve full extension of the arms overhead and controlled lowering of the barbell behind the head. Avoid hyperextending the lower back.

Variations

Variations of this exercise include using different grip widths on the barbell, adjusting the angle of the arms during extension, or performing the movement seated on a bench.

Common Mistakes

Common mistakes include arching the back, using momentum to lift the weight, and not fully extending the arms at the top of the movement.

Practical Advice

To perform the exercise correctly, focus on keeping your core engaged, elbows close to your head, and lower the barbell behind your head while maintaining control.

Additional Notes

Ensure that you warm up your triceps and shoulders before attempting this exercise to prevent injury. Use an appropriate weight that challenges you but allows for proper form.

Difficulty Level

Intermediate

Equipment Needed

Olympic Barbell

Primary Muscles

triceps

Secondary Muscles