Barbell Triceps Extension
The Barbell Triceps Extension primarily works the Triceps (Long Head) and stabilizer support from the Anterior Deltoid, Pectoralis Major (Clavicular), Wrist Flexors. It is a barbell isolation exercise at intermediate difficulty.
The Barbell Triceps Extension is an intermediate isolation exercise performed with barbell, following a extension movement pattern. It primarily targets the Triceps (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
A barbell isolation push exercise targeting the Triceps (Long Head).
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Extension |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Long Head) |
Muscles Worked
The Triceps (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Pectoralis Major (Clavicular), Wrist Flexors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Sit on utility weight bench with barbell.
- Position barbell overhead with narrow overhand grip.
Execution
- Lower barbell behind upper shoulders by flexing elbows allowing forearms to travel behind upper arms with elbows remaining overhead.
- Raise barbell overhead by extending elbows until arms are positioned straight and vertical.
- Lower and repeat.
Comments
- Let barbell pull arm back to maintain full shoulder flexion.
- Exercise may be performed standing or on seat with or without back support.
- Exercise can also be performed withstraight barbell.
- Movement with cambered bar as shown above is also known as EZ Barbell Triceps Extension or EZ Bar Triceps Extension.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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