Seated Overhead Barbell Triceps Extension

Setup

1. 01Sit on a bench, feet planted on the floor.
2. 02Grip the barbell at shoulder width or slightly narrower.
3. 03Press the bar overhead to full lockout.
4. 04Point the upper arms straight up beside the head.

Execution

1. 01Bend the elbows to lower the bar behind the head.
2. 02Descend until the forearms pass parallel to the floor.
3. 03Extend the elbows to drive the bar back to lockout.
4. 04Keep the upper arms vertical the whole set.

Checkpoints

• -The elbows point forward and stay narrow.
• -The upper arms stay vertical, not drifting forward.
• -The lower back keeps a neutral arch on the bench.
• -A full stretch is reached behind the head each rep.

Common mistakes

• -Flaring the elbows wide as the bar lowers.
• -Turning the lift into a press by moving the upper arms.
• -Overarching the lower back to finish reps.
• -Using a grip so narrow the wrists cave.