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Barbell Seated Overhead Triceps Extension
Seated overhead barbell extension that isolates the triceps, emphasizing the long head, to build arm strength and size; uses controlled elbow movement for hypertrophy and definition.
About Exercise
Equipment
Barbell, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Anterior Delts
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on a bench with back support, feet flat on floor. Grip barbell overhead with arms extended, elbows close to head.
- Grip barbell overhand, narrower than shoulder-width.
- Extend arms fully overhead to start.
- Inhale and bend elbows to lower bar behind head slowly.
- Pause briefly at stretch point.
- Exhale and extend elbows to raise bar overhead.
- Squeeze triceps at top.
- Repeat with control.
Coaching Tips
Form Cues
- Elbows tucked to head
- Core tight, back straight
- Upper arms stationary
- Squeeze triceps hard
- Control descent fully
Breathing
Inhale during lowering phase; exhale as you extend arms overhead while bracing core.
Tempo
3-1-1
Range of Motion
Lower bar until elbows at 90 degrees or forearms near biceps for triceps stretch; fully extend arms at top without locking elbows.
Safety
Safety Notes
- Start with light weight to master form
- Avoid pain in elbows or shoulders
- Engage core to protect spine
- Warm up shoulders and elbows first
Spotting
Spot from behind by assisting with bar lift-off and catch if form breaks; not typically needed for moderate weights.
Common Mistakes
- Flaring elbows outward
- Arching lower back
- Using momentum to swing
- Incomplete range of motion
When to Avoid
- Shoulder impingement
- Elbow joint pain
- Lower back issues
Flexibility Needed
- Shoulder flexion above head
- Elbow extension full range
Build Up First
- Basic overhead pressing form
- Core bracing technique
Also known as
Seated Overhead Barbell Triceps Extension, Overhead Seated Triceps Press, Seated Barbell Triceps Extension
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