Lying Barbell Tricep Extension

Muscles Lying Barbell Tricep Extension Works

Muscles used

• Tricepsback of the upper arms
• ForearmsForearms
• Front DeltsMuscle at the front of your shoulder
• CoreInner muscles around your abs, back, and pelvis

Main muscleLie on a bench and lower the barbell above your forehead or behind your head, then extend your elbows to lift it back up. The main muscle used is the triceps at the back of your arms. Your triceps stretch and contract to create the power needed to lift the barbell.

Supporting musclesYour front delts assist the press, and your core and obliques keep your torso from wobbling.

How it should feelFeel your triceps stretch as you lower the barbell, and tighten as you lift it back up.

Signs you're offIf your shoulders shrug or your elbows flare too wide, your front shoulders may take too much stress. If your body moves too far away from the bench, shoulder stress can increase.

Remember thisKeep your upper arms still and lift the bar by moving your forearms.

Setting Up for Lying Barbell Tricep Extension

Setup orderPlace the barbell next to the bench → Attach plates of the same weight → Lock the clips → Check if the bench is stable.

• Barbell and plates

  Set it like thisPlace an EZ bar or a straight bar next to a Flat bench, and attach plates of the same weight to both sides all the way onto the bar.

  How to checkThe numbers and weight markings on both plates must match, and the plates must be inserted all the way into the bar.

• Clips

  Set it like thisInsert a clip on the outside of the plate and attach it right next to the plate to lock it.

  How to checkThere shouldn't be any noticeable gap between the clip and the plate, and the plate shouldn't move outwards even if you push it with your hand.

• Flat bench

  Set it like thisUse a bench with a flat backrest, and check that the bench does not wobble.

  How to checkMake sure it does not slide or wobble when you lie down.

Watch out forAvoid starting with plates are not fully inserted, the clips are detached from the plates, or the bench starts in a wobbly state.

Stance for Lying Barbell Tricep Extension

Foot widthLie on the bench and place both feet comfortably on the floor.

Where your weight goesKeep your hips and upper back on the bench, and keep both feet firmly on the floor.

Upper body positionLie so the bar starts above your forehead or slightly behind your head.

Why it mattersIf your body position is unstable, your shoulders or elbows may feel uncomfortable as you lower and lift the bar.

How to Grip for Lying Barbell Tricep Extension

Grip typeHold the straight barbell with both hands, with the backs of your hands facing your face.

Grip widthPlace your hands slightly narrower than shoulder width, about half a palm narrower on each side, holding the same position on both sides of the bar.

How hard to gripPlace the bar in the middle of your palms and wrap your thumbs around it. Keep the backs of your hands in line with your forearms.

The Key Point for Lying Barbell Tricep Extension

Keep your shoulders and elbows still, and slowly lower the bar to your forehead or the back of your head, then raise it back up.

Think of it like thisThe feeling of keeping the area from the shoulder to the elbow still.

Before the fixSwing your elbows back and forth, or lower the bar quickly.

After the fixThe back of the arm stretches and then tightens, reducing the strain on the elbow.