A Standing Barbell Triceps Extension is a strength training exercise that uses Free Weights. The primary muscle worked is the Triceps; secondary muscle worked is the Shoulders. The focus of the exercise is to build Mass and Strength of the triceps. A Standing Barbell Triceps Extension is an Isolation movement type. The effort used is a Push. This is a great fitness exercise for the gym or at home. An alternative to the Standing Dumbbell Triceps Extension.
Variations / Alternatives
Seated Barbell Triceps Extension, Incline Barbell Triceps Extension
Standing Barbell Triceps Extension - Stand with your feet shoulder width apart. Grab a barbell with an overhand grip, hands close together and hold it overhead with your arms locked out. Keep your elbows close to your head.
• Keeping your elbows stationary, slowly lower the barbell in an arc behind your head. Lower the barbell as far as you can.
• Use your triceps to bring the barbell back up until your arms are locked out.
• Repeat these steps for the appropriate amount of repetitions desired.
• After your last extension, safely return the barbell to the rack.
Tips & common mistakes
(For various arm exercises)
Since a Barbell Curl and Dumbbell Curl are mass building exercises, get the most out of curling by flexing at the top of each rep. A small bit of body movement is allowed but you want to keep your body as still as possible unless you’re intentionally cheating (cheat curls).
A Seated Dumbbell Curl gives you a stricter movement, whereas a Standing Dumbbell Curl allows you to use more weight.
As an alternative to a Preacher Curl and Preacher Hammer Curl you can use dumbbells and work one arm at a time. You can alternate between the two. This will isolate the arm. Also, you can place the bench in front of a pulley machine and use a pulley instead of a barbell or dumbbells.
While we highlight many of the popular positions used when curling with a barbell and dumbbell, most of these you can do standing, sitting, kneeling, with a barbell, dumbbell, EZ bar, pulleys, underhand, overhand etc. Feel free to safely experiment with these many factors until you find the right exercise that gives you the best results. Remember that everyone’s body is different and gives different results.
A Machine Biceps Curl is a good exercise to do heavy forced negatives. Some machines let you work one arm at a time as well.
When doing a Triceps Pushdown, you can use variations such as how close you stand, the bar you use and grip width.
Some people might prefer an EZ bar when doing a Seated Barbell Triceps Extension, Standing Barbell Triceps Extension or Incline Barbell Triceps Extension. When standing, you can do cheating which allows more weight.
As an alternative to a Lying Dumbbell Triceps Extension, you can work one arm at a time by taking the dumbbell bringing it across your body to the opposite shoulder. This is called cross face. When you are done with one arm you switch and work the other. This works your triceps at a different angle.
To get more out of a Dumbbell Kickback, you can rotate your wrist on that top of your press so that you bring your thumb up. Rotate your wrist back when you lower the weight. Also you can use a pulley instead of a dumbbell.
If you want to involve your lower triceps more when doing a Bench Dip, you stop short of locking your arms out when you push your body back up to the starting position. If it’s not enough weight, you can place a weight plate on your lap when doing the Bench Dip.
Some reverse wrist curls require you to bring the barbell up to your chest level, which works your forearms along with your biceps. Incorporating these specific exercises will depend on your personal workout regime and what days you work your forearms and biceps.
Some of these tips and common mistakes are universal regardless of what body part you are exercising. Remember to go through the full range of motion when lowering a barbell and fully extend your arms (on most exercises) when pressing the bar. Unless directed otherwise, do not stop short of fully extending your arms. A benefit of using a dumbbell is that you can give yourself an even larger range of motion.
Using a Smith Machine or any other machine in general, is a great way you can rehab an injury or avoid further aggravation of a body part or joint that has given you trouble in the past. Some machines give you advantage of being able to lower a weight much further than you could with free weights. Lastly, if you have no spotter and want to you use bigger weights, you can safely return the bar by locking it in or rolling the bar forward so that it hooks in the Smith Machine.
To give yourself a bigger Standing Barbell Triceps Extension pump, whenever you’re at the top of your exertion you can squeeze or flex the body part for a second before returning to the starting position. This technique can be used on most body parts if you feel you aren’t bringing your muscle to 110% complete failure even if you’re giving it your all.
Standing Barbell Triceps Extension video
When do you do your breathing while lifting?
Standing Barbell Triceps Extension - If you’re one of those people that have a tough time knowing when to breathe while lifting weights, don’t panic, it’s more normal than you’d think. What comes natural to one person is rocket science to another. You have to remember everybody is built differently. This is why we’ve included this section with every exercise… because well… we’re believers in breathing!
Every time you push or raise the barbell, you exhale or breathe out.
Every time you lower the barbell, you inhale or breathe in.
An easy rule of thumb is to “breathe out during exertion” while performing the Standing Barbell Triceps Extension exercise.
We hope you enjoyed “Standing Barbell Triceps Extension.”