Triceps Extension (Barbell)
Complete guide to Triceps Extension (Barbell). Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Triceps Extension (Barbell)
Add the appropriate amount of weight and stand tall or sit on a bench.
Hold the bar with an overhand grip and raise it overhead with your arms fully extended.
Retract your shoulder blades, engage your abs, and take a breath.
Lower the bar behind your head by bending your elbows, keeping your upper arms stationary.
Extend your arms back to the starting position, squeezing your triceps at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |