Barbell Standing Overhead Triceps Extension

Also known as: standing barbell overhead triceps extension

Intermediate

Triceps

Barbell

Chasing elbow strength that finishes presses? Barbell Standing Overhead Triceps Extension uses heavy bilateral barbell loading to get there.

How to do Barbell Standing Overhead Triceps Extension

Stand with your feet shoulder-width apart and hold a barbell with an overhand grip.
Raise the barbell overhead, fully extending your arms.
Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.
Pause for a moment, then raise the barbell back to the starting position by extending your arms.
Repeat for the desired number of repetitions.

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Barbell Standing Overhead Triceps Extension Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Keep a rep or two in reserve on the heaviest sets.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Take the smallest plate jump available once the reps are clean.

Common Barbell Standing Overhead Triceps Extension Mistakes

Loading the bar unevenly or skipping the collars

Match the plates side to side and clip collars on every set.

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 Standing Overhead Triceps Extension

Easier progression

Dumbbell Lying Extension (across Face)

Harder progression

Cable Kickback

Swap Barbell Standing Overhead Triceps Extension For

Assisted Standing Triceps Extension (with Towel)

Exercise Ball Dip

Triceps Dips Floor

Barbell Standing Overhead Triceps Extension — Frequently Asked Questions

How do you do the Barbell Standing Overhead Triceps Extension?

Stand with your feet shoulder-width apart and hold a barbell with an overhand grip. Raise the barbell overhead, fully extending your arms. Keeping your upper arms close to your head, slowly lower the barbell behind your head 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 Standing Overhead Triceps Extension work?

The Barbell Standing 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 Standing Overhead Triceps Extension should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Standing 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 Standing Overhead Triceps Extension?

Try the Assisted Standing Triceps Extension (with Towel), Exercise Ball Dip or the Triceps Dips Floor. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Barbell Standing Overhead Triceps Extension the same as the standing barbell overhead triceps extension?

Yes. The Barbell Standing Overhead Triceps Extension is also commonly called the standing barbell overhead triceps extension. Different gyms and training programs label it differently, but "standing barbell overhead triceps extension" refer to this same movement.