Barbell Lying Triceps Extension
Also known as: lying barbell triceps extension
Barbell Lying Triceps Extension trades complexity for elbow strength that finishes presses, and it fits late in an arms workout.
How to do Barbell Lying Triceps Extension
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment at the bottom, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Barbell Lying Triceps Extension Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Reset the bar between reps rather than bouncing.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Common Barbell Lying Triceps Extension Mistakes
Gripping off-centre so one side carries more load
Set both hands on matching knurl marks before each set.
Cutting the stretch short at the bottom of the rep
Let the elbow bend fully so the long head actually gets loaded.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Barbell Lying Triceps Extension
Swap Barbell Lying Triceps Extension For
Barbell Lying Triceps Extension — Frequently Asked Questions
How do you do the Barbell Lying Triceps Extension?
Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Lying Triceps Extension work?
The Barbell Lying Triceps Extension primarily targets the triceps. It is classified as a arms exercise and is performed with a barbell.
How many sets and reps of the Barbell Lying Triceps Extension should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Lying Triceps Extension good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Lying Triceps Extension?
Try the Dumbbell Seated Kickback, Ez Bar French Press On Exercise Ball or the Cable Kneeling Triceps Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Lying Triceps Extension the same as the lying barbell triceps extension?
Yes. The Barbell Lying Triceps Extension is also commonly called the lying barbell triceps extension. Different gyms and training programs label it differently, but "lying barbell triceps extension" refer to this same movement.
