How To Do A Barbell Lying Triceps Extension – Benefits, Proper Form, And Tips

  • By: gymtrix
  • Date: June 17, 2023
  • Time to read: 7 min.
How To Do A Barbell Lying Triceps Extension

If you’re looking to build strength and size in your arms, the barbell lying triceps extension is an exercise that shouldn’t be overlooked.

It’s a great compound push movement that targets the long head of the triceps brachii muscle – one of three muscles located on the back of your upper arm.

Through proper execution and form, this exercise can help you add mass and definition from shoulder to elbow with minimal risk for injury or strain.

Read on as we walk through how to do a barbell lying triceps extension correctly, as well as its benefits, tips for proper form and technique, and more!

Muscles worked during Barbell Lying Triceps Extension

Barbell Lying Triceps Extension is ideal for building strong and sculpted triceps. It focuses on the triceps brachii, located at the back of the upper arm. This muscle group helps straighten the elbow and is essential for tasks with pushing movements.

The muscles worked during this exercise are:

  • Triceps Brachii – It consists of three heads, called the long, lateral and medial heads. They are active when the elbow is extended.
  • Anconeus – This small one is located at the back of the elbow joint. It assists in elbow extension. During Barbell Lying Triceps Extension, it works with triceps together.
  • Pectoralis Major – Stabilizes the shoulder joint while lifting. Not a primary muscle, but still important.

Barbell Lying Triceps Extension activates all three heads of tricep muscle group, plus other small muscles like Anconeus.

Variations of the traditional barbell method are possible, e.g. using an EZ bar or dumbbells. Also, while lying on a bench, keep shoulders back and down to maintain proper form.

Don’t forget to keep your core tight and spine in neutral position when performing this exercise. Show off those impressive arm gains and say goodbye to underarm jiggle with barbell lying triceps extensions!

Benefits of Barbell Lying Triceps Extension

The Barbell Lying Triceps Extension exercise is a great way to get those triceps stronger. You’ll be lying on your back and extending a barbell over your head, focusing on those triceps muscles.

  • This exercise can help improve your upper body strength and performance.
  • Other muscles in the shoulders and chest can be recruited too, making it a full-body workout.
  • Barbells let you lift heavier than dumbbells, so your muscles can grow.
  • The lying position helps avoid straining your lower back.

It’s essential to use proper form when doing this exercise. Keep your elbows close to your head and don’t arch your back or flare out your elbows.

To make the exercise more challenging, switch up your grip widths or angles, like an incline or decline bench. Also, up the weight gradually while maintaining correct form.

I had trouble engaging my triceps when I first tried this exercise. However, after paying attention to my elbows and using lighter weights, I saw great progress in both strength and tricep definition. So get ready to feel that burn as you lie down and lift that barbell!

How To Do A Barbell Lying Triceps Extension: A Step-by-Step Guide

This guide will walk you through the proper technique for performing a barbell lying triceps extension.

Equipment Needed:

  1. Flat bench
  2. Barbell (with or without weight plates, depending on your fitness level)

Step-by-Step Guide:

  1. Set up the bench and barbell: Position the flat bench near the squat rack or another stable surface where you can safely pick up and place the barbell. Load the barbell with the appropriate weight, ensuring the plates are secured with collars.
  2. Lie down on the bench: Lie down on the flat bench with your feet firmly planted on the ground. Your head should be near the edge of the bench, allowing you to easily grab the barbell.
  3. Grip the barbell: Reach up and grasp the barbell with an overhand grip (palms facing away from your body), keeping your hands slightly narrower than shoulder-width apart. Carefully lift the bar off the rack or support and position it above your chest with your arms fully extended. This is your starting position.
  4. Lower the barbell: Inhale and slowly lower the barbell towards your forehead by bending your elbows. Keep your upper arms stationary and perpendicular to the floor as you perform this movement. Your forearms should be the only parts moving during this phase.
  5. Pause at the bottom: Once the barbell is just above your forehead, pause for a moment. Make sure to maintain control of the bar and avoid letting it touch your head.
  6. Extend your arms: Exhale and extend your arms back to the starting position by straightening your elbows. Focus on using your triceps muscles to lift the barbell, keeping your upper arms stationary throughout the movement.
  7. Repeat: Perform the desired number of repetitions, maintaining proper form throughout the exercise.

Proper form for Barbell Lying Triceps Extension

To perfect your form for Barbell Lying Triceps Extension, use this section to learn about the set up, how to perform the exercise and common mistakes to avoid. With these sub-sections, we’ll provide you with the solutions you need to achieve optimal results from this exercise.

Set up for the exercise

Get ready to give your triceps the extension they deserve with these step-by-step instructions for the Barbell Lying Triceps Extension – no pain, no gain!

  1. Lie on a flat bench press with your feet planted on the ground and your head near the edge of the bench.
  2. Grip the bar with an overhand position, hands shoulder-width apart.
  3. Lower the bar towards your forehead, keeping elbows close to your head.
  4. Hold for one second. Then, lift back up.
  5. Do desired sets.

Keep your core tight throughout. Don’t move any more than necessary. One gym enthusiast noticed triceps growth with consistent use of this exercise. And, remember to focus on form and add weight gradually to avoid injury.

How to perform the exercise

To do the Barbell Lying Triceps Extension with correct form, start by lying on a flat bench. The barbell should be loaded. Plant your feet firmly and grip the barbell shoulder-width apart. This exercise targets the triceps.

  1. Begin with Proper Form: Keep your arms perpendicular to the ground. Lower the weight to your forehead until your forearms are parallel to the floor.
  2. Step 1: Inhale and slowly lower the bar towards your forehead. Keep your elbows fixed.
  3. Step 2: Pause for a moment. Then, push up through your triceps. Keep them active all the time.
  4. Step 3: Exhale as you extend your arms back up.

Be aware of the pace in Step 3. Don’t load too much weight. It’s better to focus on correct form. If you’re having trouble, watch tutorials or ask an experienced trainer for help. Lastly, don’t make it an arm wrestling match with the weight.

Common mistakes to avoid

Performing barbell lying triceps extensions has common mistakes to avoid. Elbows should stay close to the head and not flare out or move forward.

Weight must be controlled, not allowing a rapid drop. Grip strength can be an issue, so chalk or hand strengthening exercises help. Don’t overestimate abilities – start with lighter weights and work up.

To master the exercise, engage core muscles for greater stability and prevent injury. Keep elbows close, wrist and grip on the barbell. Don’t skimp on weight or form – unless you want noodle arms!

Tips for performing Barbell Lying Triceps Extension effectively

The Barbell Lying Triceps Extension is a great way to target the triceps. But make sure to use proper form and technique for maximum efficiency. Here are six tips to help you out:

  • Set the bench at a 45-degree angle. Keep your feet flat on the floor.
  • Grip the bar with a narrow grip, and keep your elbows close to your body.
  • Lower the bar behind your head until you reach forehead height. Keep your upper arms still.
  • Pause for a moment, then press back up, extending your arms and keeping tension on the triceps.
  • Don’t use too much weight. It might cause bad form and shift stress onto other muscles, risking injury.
  • Breathe in when you lower, and out when you raise the bar.

Remember: your body position affects which part of Triceps Brachii gets more activation. So adjust your position according to which part of the triceps you want to develop.

Fun fact! The Barbell Lying Triceps Extension is also called Skullcrushers! This is because heavyweights can interfere with your face when lifting – ouch! Shake things up with variations of the Barbell Lying Triceps Extension. Nothing makes gains like variety!

Common variations of the Barbell Lying Triceps Extension

Variations of the Barbell Lying Triceps Extension are plentiful. Each variation works different muscles! For proper form and tips, consider:

  1. Close-grip: Emphasizes the medial head of the triceps. Hands close together on barbell. Elbows tight to body.
  2. Reverse grip: Activates forearm muscles as well as triceps. Use underhand grip. Elbows tight to body during extension.
  3. Decline lying: Shifts tension towards lower tricep. Upper body down on decline bench. Arms extended upwards.
  4. Incline lying: Targets upper arm muscles. Lie with chest up. Lift bar above head.

Choose variations based on fitness goals for greater results. Mix up exercise to avoid muscle memory buildup and get more gains. I once struggled with flexibility, but variations made Barbell Lying Triceps Extension less difficult!

How To Do Pushdowns With Bar

Previous Post

How To Do Pushdowns With Bar – Benefits, Proper Form, And Tips

Next Post

How To Do A Barbell Standing Triceps Extension – Benefits, Proper Form, And Tips

A Barbell Standing Triceps Extension