What muscles are worked during the overhead barbell triceps extension?

The overhead barbell triceps extension primarily targets all three heads of the triceps brachii (long, lateral, and medial heads), with particular emphasis on the long head due to the stretched position. The anconeus muscle also assists in elbow extension, and various shoulder and core muscles act as stabilizers.

What is the proper form for the overhead barbell triceps extension?

To perform the exercise, start by extending arms straight up with a pronated grip, slightly narrower than shoulder-width. Slowly lower the barbell in an arc behind your head by flexing your elbows, keeping them relatively fixed and pointing forward. Then, powerfully extend your elbows to push the barbell back to the starting position, ensuring full extension without locking out.

What common mistakes should be avoided during this exercise?

Common mistakes include allowing elbows to flare outwards, using excessive shoulder movement instead of isolating the triceps, using too much weight which compromises form, not completing the full range of motion, lacking core engagement leading to excessive lower back arch, and bouncing the weight.

Are there variations or alternatives to the barbell overhead triceps extension?

Yes, variations include the EZ bar overhead triceps extension (often preferred for wrist comfort), single or two-arm dumbbell overhead triceps extensions, cable overhead triceps extensions for constant tension, lying triceps extensions (skullcrushers), and rope overhead triceps extensions.

Is the overhead barbell triceps extension safe, and what precautions should be taken?

The exercise carries a risk of dropping the weight, especially with a straight barbell. Always use a spotter, particularly when lifting heavier loads or learning the exercise. Many lifters prefer an EZ bar, dumbbells, or cables for better control and lower risk. Always warm up properly and stop if you experience sharp pain.

How to do overhead tricep extension with barbell?

The barbell overhead triceps extension is an effective isolation exercise primarily targeting all three heads of the triceps brachii, performed by extending a barbell from behind the head upwards, emphasizing controlled movement and full elbow extension for maximal muscle engagement.

Introduction to the Overhead Barbell Triceps Extension

The overhead barbell triceps extension, often referred to as a "French press" or "overhead skullcrusher," is a highly effective isolation exercise designed to build strength, size, and endurance in the triceps brachii. Unlike compound pushing movements that involve the triceps, this exercise places the triceps under stretch in a lengthened position, which is particularly beneficial for targeting the long head of the triceps. Its unique range of motion makes it a staple for those seeking comprehensive triceps development.

Anatomy & Biomechanics: Muscles Worked

The primary muscle targeted is the triceps brachii, which consists of three heads:

Long Head: Originates from the infraglenoid tubercle of the scapula. Due to its origin across the shoulder joint, the overhead position places the long head in a pre-stretched state, making this exercise highly effective for its development.
Lateral Head: Originates from the posterior surface of the humerus, superior to the radial groove.
Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove.

All three heads converge to insert into the olecranon process of the ulna, primarily functioning to extend the elbow joint. Secondary muscles involved are the anconeus, assisting in elbow extension, and various stabilizer muscles in the shoulders and core to maintain posture.

Step-by-Step Execution

Proper form is paramount to maximize effectiveness and minimize injury risk.

1. Starting Position:

Barbell Selection: A straight barbell can be used, but an EZ curl bar is often preferred as it places the wrists in a more neutral, comfortable position, reducing wrist strain. Start with a light weight to master the form.
Grip: Lie supine on a flat bench, or sit upright on a bench with back support. If lying, have a spotter hand you the barbell, or carefully lift it into position yourself. If sitting, you may need to clean the barbell up or have a spotter. Use a pronated (overhand) grip, slightly narrower than shoulder-width. Your thumbs should be wrapped around the bar for safety.
Initial Setup: Extend your arms straight up above your chest (if lying) or head (if sitting), with the barbell directly over your shoulders. Ensure your elbows are slightly bent, not locked out. Your core should be braced, and your lower back should maintain a natural, slight arch against the bench or back support.

2. Eccentric Phase (Lowering):

Controlled Descent: Slowly lower the barbell in an arc behind your head by flexing your elbows. The movement should primarily occur at the elbow joint.
Elbow Position: Crucially, keep your elbows relatively fixed and pointing forward (or slightly inward). Avoid letting them flare out excessively to the sides, as this shifts tension away from the triceps and onto the shoulders.
Stretch: Continue lowering until you feel a deep stretch in your triceps, typically when the barbell is just behind your head or until your forearms are close to touching your biceps.

3. Concentric Phase (Lifting):

Triceps Contraction: Initiate the upward movement by powerfully extending your elbows, contracting your triceps to push the barbell back to the starting position.
Avoid Momentum: Do not use momentum from your shoulders or back. The movement should be slow and controlled, isolating the triceps.
Full Extension: Fully extend your elbows at the top, squeezing your triceps, but avoid locking out the joint harshly. Maintain a slight bend to keep tension on the muscle.

4. Breathing:

Inhale: As you lower the barbell (eccentric phase).
Exhale: As you extend your arms and push the barbell up (concentric phase).

Common Mistakes to Avoid

Flared Elbows: Allowing elbows to drift outwards reduces triceps activation and places undue stress on the shoulder joints. Keep them tucked.
Excessive Shoulder Movement: If your shoulders are moving significantly, you're turning it into a shoulder press rather than a triceps isolation exercise. Focus on elbow flexion and extension.
Using Too Much Weight: Overloading leads to poor form, momentum use, and increased risk of injury (especially to elbows and shoulders). Prioritize form over weight.
Incomplete Range of Motion: Not lowering the bar sufficiently or not fully extending at the top limits muscle stimulation, particularly for the long head.
Lack of Core Engagement: Arching your lower back excessively, especially when standing or sitting without back support, can lead to lower back discomfort or injury. Keep your core braced.
Bouncing the Weight: Using momentum or bouncing the weight off your head or chest can cause serious injury. The movement must be controlled.

Variations and Alternatives

While the straight barbell overhead triceps extension is effective, several variations can be used based on comfort and specific goals:

EZ Bar Overhead Triceps Extension: The most common and often preferred variation due to its wrist-friendly grip.
Dumbbell Overhead Triceps Extension (Single/Two-Arm): Offers unilateral training benefits and allows for a slightly different range of motion or greater stretch.
Cable Overhead Triceps Extension: Provides constant tension throughout the entire range of motion, which can be beneficial for muscle hypertrophy.
Lying Triceps Extension (Skullcrushers): Similar movement pattern but performed with the arms perpendicular to the body, often allowing for heavier loads.
Rope Overhead Triceps Extension: Using a rope attachment on a cable machine provides a unique grip and allows for external rotation at the end of the movement.

Programming Considerations

Rep Ranges: For hypertrophy, aim for 8-15 repetitions. For strength endurance, higher reps (15-20+) can be beneficial.
Placement: Typically performed after compound pushing movements (e.g., bench press, overhead press) as an isolation exercise to further fatigue the triceps.
Sets: 3-4 sets are common.
Frequency: Can be performed 1-3 times per week depending on overall training volume and recovery.

Safety and Spotting

The overhead barbell triceps extension, especially with a straight barbell, carries a higher risk of dropping the weight on your face or head if you lose control.

Spotter: Always use a spotter, particularly when lifting heavier loads or when first learning the exercise. The spotter should stand behind your head (if lying) or beside you (if sitting) and be ready to assist by grabbing the bar.
EZ Bar Preference: Due to the risk, many lifters opt for the EZ bar, dumbbells, or cables, which offer more control and a lower risk profile.
Listen to Your Body: If you experience sharp elbow or shoulder pain, stop the exercise. Ensure proper warm-up before performing triceps extensions.

Conclusion

The overhead barbell triceps extension is a powerful tool for developing robust and strong triceps, particularly emphasizing the long head. By adhering to proper form, understanding the biomechanics, and incorporating it thoughtfully into your training program, you can safely and effectively build impressive triceps strength and size. Always prioritize technique over load, and consider using an EZ bar or a spotter for enhanced safety.

The overhead barbell triceps extension primarily targets all three heads of the triceps brachii, especially the long head due to its pre-stretched position.
Proper form involves a controlled descent behind the head, keeping elbows tucked and fixed, and a powerful, isolated extension of the elbows back to the starting position.
Common mistakes like flared elbows, excessive shoulder movement, and using too much weight can reduce effectiveness and increase injury risk.
Variations such as the EZ bar, dumbbells, and cables offer alternatives for comfort, unilateral training, or constant tension.
Safety is paramount; always use a spotter, especially with a straight barbell, or consider using an EZ bar or dumbbells for enhanced control.

Overhead Barbell Triceps Extension: Form, Benefits, and Common Mistakes