Barbell Overhead Extension

This isolation exercise effectively targets the triceps brachii by extending the elbows overhead, promoting muscle hypertrophy and strength.

How to do it

1. Load a barbell with an appropriate weight and stand or sit with a neutral spine.
2. Grip the barbell with an overhand, shoulder-width grip, and press it overhead.
3. Slowly lower the barbell behind your head by flexing your elbows, keeping your upper arms stable.
4. Extend your elbows to press the barbell back to the starting overhead position, squeezing your triceps.
5. Maintain control throughout the movement, avoiding momentum.

Tips

• Keep your elbows tucked in and pointing forward to maximize triceps engagement and protect your shoulders.
• Control the eccentric (lowering) phase to enhance muscle tension and growth.
• Avoid arching your lower back excessively; brace your core to maintain stability.

Muscles

Primary: Triceps