How to perform Barbell Triceps Extension with proper form

Setup

1. Equipment: Use a barbell and a flat bench.
2. Position: Lie flat on your back on the bench, feet firmly planted on the ground.

Grip

1. Hand Position: Grip the barbell with both hands, shoulder-width apart or slightly narrower.
2. Grip Type: Use an overhand grip (palms facing away from you).

Movement

1. Starting Position: Extend your arms straight up above your chest, keeping a slight bend in your elbows.
2. Lowering the Barbell: Bend at the elbows to lower the barbell slowly towards your forehead, keeping your upper arms stationary.
3. Elbow Position: Ensure elbows remain tucked in and do not flare out.

Extension

1. Return to Starting Position: Push through with your triceps to extend your arms back to the starting position.
2. Control: Maintain a controlled motion throughout the exercise; avoid using momentum.

Tips

• Keep your core engaged for stability.
• Avoid arching your back; keep it pressed against the bench.
• Focus on using your triceps to control the weight.

Safety

• Start with a lighter weight to ensure form is correct before increasing load.
• Use a spotter if lifting heavy.

Remember to maintain proper form to maximize effectiveness and minimize injury risk.