Barbell Overhead Tricep Extension

How to Perform the Barbell Overhead Tricep Extension

Stand with feet shoulder-width apart and grip a barbell with both hands at a narrow grip width, about 8-10 inches apart.
Press the barbell overhead until your arms are fully extended, keeping your core tight and back straight.
Slowly lower the barbell behind your head by bending at the elbows, keeping your upper arms stationary and close to your ears.
Continue lowering until your forearms are at least parallel to the floor or you feel a deep stretch in your triceps.
Pause briefly at the bottom, then extend your elbows to press the weight back to the starting position.
Squeeze your triceps hard at the top of the movement and repeat for the prescribed number of reps.

Flaring the elbows outward

Keep your elbows pointing forward and close to your ears throughout the movement to maximise long head engagement.

Using excessive weight and arching the back

Select a manageable weight that allows you to maintain a neutral spine and brace your core throughout.

Moving the upper arms during the lift

Lock your upper arms in place so only your forearms move; this ensures the triceps do all the work.

✓Effectively targets the long head of the triceps, which contributes most to arm size.
✓Allows heavier loading compared to single-arm variations.
✓Improves overhead lockout strength for pressing movements.

Strength

4-5 sets of 5-8 reps at 75-85% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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