Lying triceps extension with a barbell

Technique

1. Not a beginner first exercise.

2. Light weight (leave 4-5 reps in reserve), collars on the bar, preferably with a spotter or on a bench with safety stops; without a spotter use dumbbells or the cable extension.

3. A flat bench with no uprights at the head and free space behind it.

4. The spotter hands the bar over, or take it from your thighs; never hold it over the face or neck while it is being handed.

5. Straight overhand grip at shoulder width (wider is a press), an EZ-bar is kinder to the wrists.

6. The upper arms tilt towards the head (about 100 degrees) and do not move, the elbows point to the ceiling and do not flare.

7. Lower the bar in an arc to the forehead, elbow about 90 degrees (not behind the crown, elbow never below 70) for 2.2 s, pause 0.5 s, up for 1.2 s without a jerk or a bounce.

8. Do not arch the lower back.

9. Pain in the elbows: stop and switch to the cable.

Common mistakes

• Elbows flaring out — keep the elbows pointing to the ceiling.
• Bar going behind the head or onto the face — lower it in an arc toward the forehead.
• Too heavy — keep 4–5 reps in reserve.
• Jerking and arching the back — press up smoothly, back on the bench.

More on this equipment

• Bent-over barbell rowupper back, lats
• Barbell Romanian deadlifthamstrings
• Standing barbell curlbiceps
• Barbell hip thrust on a benchglutes