Barbell Standing Overhead Tricep Extension

Instructions for proper form

1. Stand with your feet shoulder-width apart, ensuring a stable base. 2. Grip the barbell with both hands in a pronated grip (palms facing forward), hands placed close together. 3. Raise the barbell overhead until your arms are fully extended. 4. Keep your elbows close to your head and slowly lower the barbell behind your head while maintaining a straight posture. 5. Extend your arms back to the overhead position. 6. Focus on contracting the triceps muscles during the extension. 7. Repeat for the desired number of repetitions while maintaining good form throughout.

Common mistakes to avoid

1. Flaring elbows out: Keep them tucked in to focus on the triceps. 2. Using excessive weight: Start with a manageable weight to maintain good form. 3. Arching the back: Keep your core engaged to avoid strain on the lower back. 4. Bouncing the barbell: Control the movement throughout to prevent injury.

Benefits

Specific benefits of the exercise

1. Effectively targets the triceps for improved muscle definition and strength. 2. Enhances shoulder stability and overall upper body strength.

Expected results and timeframe

With consistent training (2-3 times a week), noticeable muscle growth and definition in the triceps can typically be seen within 4-6 weeks..

Who this exercise is best for

This exercise is best for individuals looking to build triceps strength and size, especially bodybuilders and those focused on upper body development.

Scientific studies supporting its effectiveness

Research indicates that overhead tricep extensions significantly engage the triceps brachii, leading to increased muscle activation and hypertrophy compared to other tricep movements.

Variations

Beginner modifications

1. Use a lighter barbell or dumbbells to practice form. 2. Perform the exercise seated for reduced strain on the lower back.

Advanced progressions

1. Use an EZ curl bar for a different grip angle. 2. Incorporate drop sets after completing the standard sets for increased intensity.

Integrations

Complementary exercises

1. Close-grip bench press 2. Tricep dips 3. Skull crushers

Super set recommendations

Pair with bicep curls for a balanced arm workout targeting both triceps and biceps.

Sample workout routines

1. Warm-up: 5-10 minutes of light cardio 2. Barbell Standing Overhead Tricep Extension – 3 sets of 8-12 reps 3. Dumbbell Bicep Curls – 3 sets of 10-15 reps 4. Tricep Dips – 3 sets of 10-12 reps 5. Cool down: Stretching and foam rolling.

Exercise combinations

Combine with shoulder presses and chest presses for a comprehensive upper body routine.

Best time to do this exercise in your workout

Perform this exercise during the tricep-focused part of your workout or after compound movements for the upper body to ensure your triceps are fresh.