Seated Overhead Barbell Triceps Extension

TricepsEZ-Bar, Bench

A seated overhead barbell triceps extension that isolates all three heads of the triceps. Sitting fixes your torso to eliminate swinging, requiring good shoulder mobility and strict elbow control.

How to do it

1Sit tall on a bench with your back straight and press the barbell straight overhead.

2Keep your elbows tucked in close to your head, pointing forward.

3Slowly lower the bar behind your head by bending your elbows to 90 degrees.

4Pause at the bottom to feel a full stretch in your triceps.

5Drive the bar back overhead by extending your elbows.

Common mistakes

Flaring your elbows out to the sides, shifting stress to your shoulders and taking load off the triceps.

Arching your lower back excessively, placing heavy axial stress on your spine.

Dropping the bar fast into the stretch position, risking elbow tendon strain.

Breathing

Inhale smoothly as you lower the bar behind your head; exhale as you extend your arms overhead.

Make it harder or easier

To make it easier, use an EZ-bar or adjust the bench back angle. To make it harder, hold a strict pause at the bottom stretch.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.