Barbell Seated Overhead Triceps Extension
Also known as: seated barbell overhead triceps extension
Barbell Seated Overhead Triceps Extension trades complexity for elbow strength that finishes presses, and it works as accessory volume for the arms.
How to do Barbell Seated Overhead Triceps Extension
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a barbell with an overhand grip, hands shoulder-width apart, and raise it overhead.
- Lower the barbell behind your head by bending your elbows, keeping your upper arms close to your head.
- Pause for a moment, then extend your arms to raise the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Barbell Seated Overhead Triceps Extension Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Take the smallest plate jump available once the reps are clean.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Reset the bar between reps rather than bouncing.
Common Barbell Seated Overhead Triceps Extension Mistakes
Bouncing the bar to get through the hardest inch
Pause briefly so the muscle, not the rebound, does the work.
Cutting the stretch short at the bottom of the rep
Let the elbow bend fully so the long head actually gets loaded.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Barbell Seated Overhead Triceps Extension
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Barbell Seated Overhead Triceps Extension — Frequently Asked Questions
How do you do the Barbell Seated Overhead Triceps Extension?
Sit on a bench with your back straight and feet flat on the ground. Hold a barbell with an overhand grip, hands shoulder-width apart, and raise it overhead. Lower the barbell behind your head by bending your elbows, keeping your upper arms close to your head. 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 Seated Overhead Triceps Extension work?
The Barbell Seated Overhead 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 Seated Overhead Triceps Extension should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Seated Overhead 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 Seated Overhead Triceps Extension?
Try the Cable Lying Triceps Extension V. 2, Dumbbell Incline One Arm Hammer Press On Exercise Ball or the Bodyweight 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 Seated Overhead Triceps Extension the same as the seated barbell overhead triceps extension?
Yes. The Barbell Seated Overhead Triceps Extension is also commonly called the seated barbell overhead triceps extension. Different gyms and training programs label it differently, but "seated barbell overhead triceps extension" refer to this same movement.
