How to do Standing Overhead Barbell Triceps Extension

Standing Overhead Barbell Triceps Extension is an isolation exercise for the triceps: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: core. Equipment: barbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Grip a bar (preferably an EZ bar) with a narrow grip and raise it overhead
2. Stand with feet shoulder-width apart and core braced
3. Keeping your elbows fixed, lower the bar behind your head
4. Stop once your forearms pass parallel to the floor
5. Extend the bar back up with your triceps and squeeze at the top

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Bench Dips, Diamond Push-Up
• Same muscle, different equipment: Triceps Dips, Bench Dips, Cable Triceps Pushdown

More triceps exercises

• Close-Grip Bench PressDar Tutuş Bench Press
• Triceps DipsParalel Bar Dips (Triceps)
• Bench DipsSehpa Dips
• Cable Triceps PushdownCable Triceps Pushdown
• Cable Overhead Triceps ExtensionCable Baş Üstü Triceps Extension
• Overhead Dumbbell Triceps ExtensionDambıl ile Baş Üstü Triceps Extension