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Barbell Standing Overhead Triceps Extension animation

How to do the Barbell Standing Overhead Triceps Extension

TricepsBarbellIntermediate

The barbell standing overhead triceps extension places the long head of the triceps under maximum stretch, making it one of the most effective mass-builders for the back of the arm. Master this movement and you will develop the kind of thick, full triceps that dominate every pressing exercise you own.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Grip a barbell with hands shoulder-width apart, press it overhead, then hinge your elbows forward so your upper arms frame your head and stay locked vertical throughout the set.
  2. Lower the bar behind your head in a controlled arc until your forearms reach just past parallel to the floor, feeling a deep stretch through the long head.
  3. Drive the bar back to lockout by straightening your elbows explosively, squeezing the triceps hard at the top without letting your upper arms drift outward.
  4. Brace your core and keep a slight forward lean at the hips to protect your lower back and maintain balance under the load.

Common mistakes

  • Flaring the elbows wide reduces long-head tension and strains the joints, so actively cue your elbows to stay pointed forward and parallel throughout every rep.
  • Using the lower back to heave the bar up turns a triceps isolation into a dangerous spinal loading error, so reduce the weight and move only at the elbow joint.
  • Cutting the range of motion short by stopping the descent early sacrifices the stretched position where the long head is most stimulated, so lower deliberately until you feel a full stretch before reversing.

Pro tip — On every rep, think about keeping your wrists stacked directly over your elbows at the bottom rather than letting them collapse backward, this alignment preserves bar path efficiency and channels all force production into the triceps rather than leaking it through the wrist joint.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

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