Instructions:
- 1Lie flat on a bench with the Olympic barbell held over your chest
- 2Bend your elbows to lower the bar towards your forehead
- 3Stop just before the bar touches your forehead
- 4Push the barbell back to the starting position
- 5Repeat the exercise until your set is complete
Tips:
- Keep your elbows as unmoving as possible to target the triceps effectively
- Control the weight at all times, do not let it drop rapidly
- Keep your wrists firm and your grip strong
- Breathe out when pushing the barbell, breathe in when lowering it
Olympic Barbell Triceps Extension: A Comprehensive Guide
The Olympic Barbell Triceps Extension is a powerful exercise designed to target the triceps brachii, the large muscle located on the back of the upper arms. This exercise is not only effective for building strength and size in the triceps, but it also enhances overall upper arm definition.
How to Perform the Olympic Barbell Triceps Extension:
- Start by selecting an appropriate weight on the Olympic barbell.
- Stand with your feet shoulder-width apart, gripping the barbell with both hands in an overhand grip, positioned above your head.
- Slowly lower the barbell behind your head by bending your elbows, keeping your upper arms stable and close to your ears.
- Once you feel a stretch in your triceps, press the barbell back to the starting position, fully extending your arms.
Tips for Maximum Effectiveness:
- Maintain a strong core throughout the exercise to stabilize your body and protect your back.
- Control the movement to avoid using momentum, which can lead to injuries.
- Consider using a weight that challenges you but still allows for proper form—fewer reps with better form translate to better results.
This exercise is often referred to simply as the "Triceps Extension" or "Barbell Tricep Extension," and it's a valuable addition to any weightlifting routine targeting the upper arms. By integrating the Olympic Barbell Triceps Extension into your workouts, you're on your way to achieving stronger, well-defined triceps.
Whether you are a beginner or an experienced lifter, this exercise is adaptable and can be adjusted to meet your personal fitness level. Incorporate it into your routine and see significant improvements in your upper arm strength and appearance.