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Triceps · Intermediate

Lying Barbell Triceps Extension

Lying barbell triceps extension with emphasis on pure elbow extension.

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Lying Barbell Triceps Extension demonstration

Exercise overview

Training details

Triceps

Equipment

Barbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on a flat bench holding the bar above your chest with an overhand grip.
  2. 02Keep your upper arms steady and your elbows pointing upward.
  3. 03Bend only your elbows to lower the bar toward your forehead or just behind your head.
  4. 04Stop before the bar touches your head and keep your wrists controlled.
  5. 05Extend your elbows to bring the bar back above your chest.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Triceps PushdownRelated variationCable Straight-Bar Triceps PushdownRelated variationCable V-Bar Triceps PushdownRelated variationRope Triceps PushdownRelated variationBarbell Standing Overhead Triceps ExtensionRelated variationBarbell Behind Head Skull Crusher

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLying Dumbbell Triceps ExtensionComparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-Up

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