Barbell Lying Triceps Extension

Who Should Do?

Everyday Gym Goers

The barbell lying triceps extension suits almost every gym goer looking to build muscle mass. While lowering a loaded barbell down to your forehead may look daunting, it can easily be modified to suit all levels.

The exercise slots nicely into most workouts. Using a spotter makes it a safe and effective way to create monster triceps. 

Strength Athletes

The barbell lying triceps extension is a brilliant accessory exercise for strength athletes. The role of a strength athlete is to perform the deadlift, squat, and bench press at maximum output. 

By performing smaller compound and isolation exercises, strength athletes can target areas of weakness and increase strength. This results in a more complete biomechanical movement, and greater lifting capacity.      

Bodybuilders

Popularized by bodybuilders, the barbell lying tricep extension remains one of the gym’s best lateral head of triceps exercises. The stable bench and barbell mean you can safely approach your maximum weight.

The firm base of the bench reduces unwanted movement and supports additional weight placed on the barbell. This stability allows lifters to focus on contracting the triceps brachii and performing quality reps, which is ideal for building symmetrical, lean muscle mass.   

Who Should Not Do?

Absolute Beginners

The barbell lying triceps extension should be avoided if it’s your first time at the gym. Yes, the movement is suitable for all levels, however, without a spotter or the advice of a professional, it can lead to injury.

If you decide to perform the exercise, we suggest asking for a staff member’s assistance. They will show you the correct technique, share tips, and spot you for your set. This will ensure your safety during the set.

Individuals With Shoulder Injuries

Avoid performing the barbell lying triceps extension if you suffer from shoulder injuries or pain. The lying tricep extension is safe, however, when the barbell is lowered toward the forehead it can place a great deal of stress on the shoulder.

The shoulder is a shallow joint, requiring additional stability when lifting above the head. If you have dislocated your shoulder in the past, you may lack the stability and control to perform the movement.

During the lowering phase of the barbell lying triceps extension, the shoulder joint is put in a compromising position. If you are working with a shoulder injury, this could result in dropping the weight on your head.

People With Lower Back Injuries

Performing the barbell lying triceps extension may be difficult for those with lower back pain. When the barbell is lowered toward the head, the core must brace and activate to stop your lower back from arching. This can cause pain or discomfort for anyone experiencing pain in the lower back

While the exercise targets the triceps, our shoulders, core, and legs must brace to maintain a firm base. If you suffer from lower back pain and lack core stability, you may aggravate your existing injury.  

Benefits Of The Barbell Lying Triceps Extension

Triceps Development

If you are serious about your triceps training, try the barbell lying triceps extensions. As mentioned, the stable bench gives you a firm base on which to focus your technique. 

The barbell has greater weight capacity, meaning you can increase the weight for big gains. 

These elements make it perfect for your barbell arm workout, and fantastic for increasing muscle growth, improving definition, and enhancing strength. 

Better Pressing Strength

The barbell lying triceps extension is a great way to boost your pressing strength. Our triceps are one of the main muscle groups in all pressing movements including bench press, shoulder press, and dips.

Isolating the triceps with an accessory movement can increase pressing strength. This results in a more balanced and complete compound pressing movement.

Enhanced Physique

The barbell lying triceps extension is excellent for enhancing your physique. The flat bench provides stability that allows you to focus on performing quality repetitions.

Anatomically, the triceps sit below the posterior shoulder. When we increase the triceps mass and improve the definition, the borders become more defined; creating a look of greater separation. This leads to a lean, athletic-looking posterior deltoid and triceps; enhancing our overall posterior physique.

Simple To Adjust And Progress

The barbell lying triceps extension may look complex, but it is easy to adjust and progress once you have perfected your technique.

Beginners can easily start with the barbell and gradually increase resistance using 2.5kg weight plates. This ensures you are safely progressively overloading, which ensures growth. 

Frequently Asked Questions