In this lesson, you will learn how to do triceps extensions. When we talk about triceps extensions, we usually mean lying triceps extensions performed with an EZ-bar, a triceps bar, or a barbell. However, this exercise can also be done standing, sitting, or with a dumbbell. There are two variations of the lying triceps extension: over-the-head and behind-the-head.
- In the over-the-head variation, you keep your upper arms at 90° to your upper body and move the barbell toward your forehead.
- In the behind-the-head variation, you lower the bar behind your head, toward the bottom of your bench. This variation also trains the shoulders and back muscles.
What remains consistent in both variations is that you keep your arms parallel and your elbows still. Find more triceps extension exercises on the weight training main page.
Execution
- Lie down on a flat bench and hold your barbell or EZ-bar over your head.
- Grasp the bar with your palms facing forward (thumbs and fingers on the same side of the bar).
- Take a breath before starting your first repetition.
- Slowly move the bar toward your forehead while inhaling.
- Make sure you don’t let your elbows flare out sideways.
- Your upper arms should remain completely still.
- Push the weight back up and exhale.
- The upward motion can be slightly faster than the downward motion.
- Squeeze your triceps at the end of the movement, then repeat.
Advice
- Keep your elbows close together and avoid creating momentum.
- Stretch your triceps between sets and exercises.
- I recommend 3 sets of 8 to 12 repetitions.
- Triceps extensions with a straight bar primarily work the inner head of your triceps.
- Using an EZ-bar or a triceps bar with parallel handles emphasizes the outer, longer head of your triceps.
- Many people believe that using a triceps bar is healthier for the elbows.
Superset Recommendation
- Triceps Extensions + Dips
Suggestions
- The Triceps Muscles
- Triceps Kickbacks
- Triceps Dips with One Bench
- Triceps Dips on Parallel Bars
- Bench Dips
- Triceps Push-Up
- Triceps & Shoulder Push-Up
- Push-Down
