Olympic Barbell Triceps Extension

Intermediate

Triceps

Olympic Barbell

The point of Olympic Barbell Triceps Extension is lockout strength and arm thickness; straightforward equipment demands is how it gets there.

How to do Olympic Barbell Triceps Extension

Start by standing with your feet shoulder-width apart and holding the barbell with an overhand grip.
Raise the barbell above your head, 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 extend your arms back to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises Barbell Arm Exercises All Barbell Exercises

Olympic Barbell Triceps Extension Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change one variable a week and let the rest stay put.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Stop the set at the last rep that still looks like the first.

Common Olympic Barbell Triceps Extension Mistakes

Choosing a load you can move but cannot own

Pick a weight that lets you finish every rep looking the same.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Easier and Harder Than Olympic Barbell Triceps Extension

Easier progression

Three Bench Dip

Harder progression

Dumbbell One Arm Triceps Extension (on Bench)

Swap Olympic Barbell Triceps Extension For

Ez Barbell Incline Triceps Extension

Barbell Lying Extension

Weighted Bench Dip

Olympic Barbell Triceps Extension — Frequently Asked Questions

How do you do the Olympic Barbell Triceps Extension?

Start by standing with your feet shoulder-width apart and holding the barbell with an overhand grip. Raise the barbell above your head, fully extending your arms. Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows. Use olympic 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 Olympic Barbell Triceps Extension work?

The Olympic Barbell Triceps Extension primarily targets the triceps. It is classified as a arms exercise and is performed with olympic Barbell.

How many sets and reps of the Olympic Barbell Triceps Extension should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Olympic Barbell 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 Olympic Barbell Triceps Extension?

Try the Ez Barbell Incline Triceps Extension, Barbell Lying Extension or the Weighted Bench Dip. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.