Olympic Barbell Triceps Extension

Setup

1. 01Lie on a flat bench with the loaded Olympic bar handed to you or taken from a rack.
2. 02Take an overhand grip slightly narrower than shoulder width.
3. 03Press the bar to arms length above the shoulders.
4. 04Plant the feet and pin the shoulder blades to the bench.

Execution

1. 01Bend at the elbows to lower the bar toward the forehead or just behind the head.
2. 02Keep the upper arms angled slightly back and fixed in place.
3. 03Stop at a deep but controlled elbow bend.
4. 04Extend the elbows powerfully back to lockout without flaring.

Checkpoints

• -Upper arms hold one consistent angle all set.
• -Wrists stay neutral under the thicker Olympic bar.
• -The bar lowers to the same spot near the head each rep.
• -Hips and shoulders stay on the bench.

Common mistakes

• -Letting the 20 kg bar drift toward the chest and pressing it instead.
• -Loading beyond what the elbows can control in the stretch.
• -Bouncing out of the bottom position.
• -Skipping a spotter or rack when working near limit loads.