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Barbell Standing Overhead Triceps Extension

A standing french press that loads the long head of the triceps in a deep overhead stretch with a straight bar.

ArmsBarbellElbow extension
GoLightWeight mediabarbell-standing-overhead-triceps-extension

Demonstration coming soon

Primary

Triceps brachii

Secondary

Anterior deltoidsCoreSerratus anterior

Equipment

Barbell

Pattern

Elbow extension

Setup

  1. 01Take a shoulder-width or slightly narrower overhand grip on the bar.
  2. 02Clean or press the bar to a locked-out overhead position.
  3. 03Stand with feet hip width apart and ribs stacked over the pelvis.
  4. 04Point the elbows forward and keep them close to the head.

Execution

  1. 01Bend only at the elbows and lower the bar behind the head.
  2. 02Descend until you feel a full stretch in the triceps.
  3. 03Drive the bar back to lockout without letting the elbows flare wide.
  4. 04Keep the upper arms vertical and the trunk braced throughout.

Checkpoints

  • -Upper arms stay near the ears through the whole rep.
  • -Lower back does not arch as the bar descends.
  • -The bar path stays behind the head, not over it.
  • -Full elbow extension at the top of every rep.

Common mistakes

  • -Turning the movement into a partial press by moving the shoulders.
  • -Overarching the lower back to compensate for tight lats.
  • -Flaring the elbows out to shorten the range.
  • -Loading too heavy and losing control behind the head.

Programming notes

  • -Use 3 to 4 sets of 8 to 12 reps with a controlled descent.
  • -The long head works hardest in the stretched bottom half; do not cut it short.
  • -An EZ bar is a direct substitute if straight-bar wrist position is uncomfortable.

Related exercises

Barbell Seated Overhead Triceps Extension

Barbell / Arms

EZ Bar Standing French Press

Barbell / Arms

Cable Overhead Tricep Extension

Cable / Arms

Dumbbell Standing Triceps Extension

Dumbbell / Arms

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