Lying Triceps Extension

TricepsBarbell

Lying triceps isolation exercise targeting all three heads of the triceps. Requires locked shoulder stabilization throughout the movement.

How to do it

1Lie on a flat bench, holding the bar overhead above your chest with a shoulder-width grip.

2Angle your upper arms slightly back toward your head to keep constant tension on your triceps.

3Inhale and bend your elbows, lowering the bar smoothly toward the top of your head.

4Stop when your elbows reach a 90-degree angle.

5Exhale and extend your elbows using your triceps to return to the start position.

Common mistakes

Flaring your elbows out to the sides, shifting load away from the triceps and stressing the joints.

Shifting your upper arms back and forth, turning the curl into a pullover motion.

Dropping the bar down quickly, risking injury to your head.

Breathing

Inhale as you bend your elbows and lower the weight, exhale as you extend your arms back up.

Make it harder or easier

To make it easier, use an EZ-bar instead of a straight bar; to make it harder, perform the exercise on a decline bench.

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.