Instructions:
- 1Sit on a bench with a barbell on your thighs
- 2Raise the barbell above your head until your arms are fully extended
- 3Bend your elbows to lower the barbell behind your head
- 4Raise the barbell back to the starting position by straightening your elbows
- 5Repeat this for your desired number of repetitions
Tips:
- Keep your upper arms stationary and only move your forearms
- Control the weight on the way down and avoid letting it just drop
- Do not lock your elbows at the top of the movement in order to keep tension on the triceps
- Don't let the barbell touch the back of your neck at the bottom of the movement
Barbell Seated Overhead Triceps Extension: A Comprehensive Guide
The barbell seated overhead triceps extension is an effective exercise designed to target the triceps brachii, the large muscle located on the back of the upper arm. This exercise is an excellent way to build strength and definition in the upper arms, making it a valuable addition to anyone's fitness routine.
How to Perform the Barbell Seated Overhead Triceps Extension
To execute the barbell seated overhead triceps extension correctly, follow these steps:
- Begin by sitting on a bench with a back support, keeping your feet flat on the floor.
- Grip a barbell with both hands, using a shoulder-width grip, and lift it above your head, fully extending your arms.
- Keep your elbows close to your head as you lower the barbell behind your neck in a controlled manner.
- Pause briefly, then extend your arms to raise the barbell back to the starting position.
Key Tips for Optimal Performance
- Ensure that your core is engaged throughout the exercise to maintain stability.
- Use a weight that is manageable; proper form is more important than lifting heavy.
- Consider varying your routine with the barbell standing overhead triceps extension to target the muscles differently.
Benefits of Overhead Tricep Extensions
The overhead tricep extension, whether performed seated or standing, offers numerous benefits:
- Increased Strength: Targeting the triceps leads to greater arm strength and stability.
- Muscle Definition: Regularly performing this exercise can help enhance muscle tone in the upper arms.
- Improved Flexibility: This exercise encourages a greater range of motion in the shoulder girdle.
Muscles Worked
Curious about what muscles does overhead tricep extension work? Primarily, this exercise focuses on the triceps but also engages the shoulders and upper chest, making it a compound movement that benefits multiple muscle groups.
Incorporating the barbell seated overhead triceps extension into your workout regimen can lead to significant improvements in both strength and aesthetics of the upper arms. Whether you're using dumbbells or a barbell, the overhead triceps extension remains a staple for anyone looking to enhance their upper body performance.