Seated Overhead Barbell Triceps Extension
Differentiation: Mechanics
This variation of a Overhead Triceps Extension is unique from other Overhead Triceps extension exercises. Here is how: you use an Olympic bar. The bar has a wide weight distribution | and puts more tension on the lateral head of the triceps. 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) Locate a movable flat bench.
2) Obtain a fixed-weight barbell.
3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.
4) If you use an Olympic bar, 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 bar with your hands shoulder-width apart - with your palms facing forward.
6) While holding the bar, sit on the bench.
7) Rest the bar on your thighs until ready to lay back on the 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, inhale as you allow the bar to drop behind your head
3) ...as far as possible - while keeping your upper arm and elbow close to the side of your face.
4) ...by bending from the elbows using a slow and controlled movement.
5) Exhale as you flex your triceps while pushing the bar back upward
6) ...until your arms are fully extended and pointed overhead.
7) Hold this stretch for a count of one second.
8) 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 keep your upper body vertical, 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.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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