Olympic Triceps Bar Extension

Differentiation: Mechanics

This variation of a Overhead Triceps Extension is unique from other Overhead Triceps Extension exercises. Here is how: you use a Tricep bar. The bar forces your hands into a hammer-grip. This type of grip allows for the lateral head of the tricep to receive more focus. Since you are sitting without support, | you must engage your core to maintain balance. Engaging your core eventually increases the overall strength of your core.

Starting Position

To get into starting position, do this...

1) Obtain a Tricep bar.

2) Locate a movable flat bench.

3) Load plates onto the Tricep bar.

4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

5) Grasp the Tricep Bar - with your palms facing each other.

6) While holding the bar, sit on the bench.

7) Sit on the flat bench.

8) Place your feet flat on the floor.

9) Fully extend your arms and the bar straight up above your head.

10) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight, exhale as you allow the bar to drop behind your head

3) ...by bending from the elbows using a slow and controlled movement.

4) ...until the bar is bar behind your head.

5) This is the ending position.

6) Inhale as you flex your triceps while pushing the bar back upward

7) ...until your arms are fully extended and pointed overhead.

8) Hold this stretch for a count of one second.

9) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms stationary and focus on only moving your forearms.

Be sure to maintain an upright posture, which will allow the tension during the movement to be applied specifically to the triceps.

Keep your elbows inward, which will concentrate the maximum amount of potential effort in the triceps, allowing for maximum effectiveness.

Keep your upper arms roughly perpendicular to the floor.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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