How to perform Barbell Triceps Extension with proper form
Setup
- Equipment: Use a barbell and a flat bench.
- Position: Lie flat on your back on the bench, feet firmly planted on the ground.
Grip
- Hand Position: Grip the barbell with both hands, shoulder-width apart or slightly narrower.
- Grip Type: Use an overhand grip (palms facing away from you).
Movement
- Starting Position: Extend your arms straight up above your chest, keeping a slight bend in your elbows.
- Lowering the Barbell: Bend at the elbows to lower the barbell slowly towards your forehead, keeping your upper arms stationary.
- Elbow Position: Ensure elbows remain tucked in and do not flare out.
Extension
- Return to Starting Position: Push through with your triceps to extend your arms back to the starting position.
- 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.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest