Lying Triceps Extension

Setup

1. 01Lie back on a flat bench with feet planted firmly on the floor.
2. 02Take a shoulder-width or slightly narrower overhand grip on the bar.
3. 03Press the bar to a start position above the shoulders or slightly behind the head.
4. 04Pull the shoulder blades down and keep the ribs stacked.

Execution

1. 01Bend only at the elbows to lower the bar toward the forehead or just behind it.
2. 02Keep the upper arms angled slightly back and mostly still.
3. 03Reverse when the forearms pass parallel or you reach a full stretch.
4. 04Extend the elbows back to the start without letting them flare.

Checkpoints

• -Upper arms stay at a consistent angle throughout the set.
• -The bar path travels toward the head, not the chest.
• -Wrists stay straight under the bar.
• -Elbows stay roughly shoulder-width apart.

Common mistakes

• -Turning the movement into a close-grip press by dropping the elbows.
• -Flaring the elbows wide as fatigue builds.
• -Using so much weight the bar bounces out of the stretch.
• -Arching the lower back off the bench to cheat reps.