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Barbell Standing Overhead Triceps Extension

Triceps Abs Isolation Barbell
Demo (loops)

How to do it

Starting position

  1. Grip the barbell narrower than shoulder-width.
  2. Lift the bar overhead and extend your arms straight.
  3. Keep your elbows close to your ears without letting them flare out.

Movement

  1. Keep your elbows pinned and slowly lower the bar behind your head.
  2. Stop where your triceps feel stretched tight.
  3. Use your triceps to press the bar straight back up.

Breathing

Inhale as you lower, exhale as you extend.

Cautions

  • If your lower back arches, pull your ribs down and brace your abs.
  • If your elbows flare out to the sides, your shoulders work instead.
  • Check the bar path so the bar doesn't hit the back of your head, and start light.

Exercise info

Primary musclesTriceps
Secondary musclesAbs
EquipmentBarbell
Movement patternIsolation
Rep range10–15 reps
4 similar exercises

Representative exercise: Barbell Standing Overhead Triceps Extension

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 86.5 kg.

With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Dumbbell Seated Single Arm Overhead Triceps ExtensionEasierDumbbell Overhead Triceps ExtensionEasierBarbell Decline Close Grip To Skull PressHarderRing Triceps ExtensionHarderBodyweight SkullcrusherSimilar exerciseSkull CrusherSimilar exerciseMachine Overhead Triceps ExtensionSame muscle · different equipmentBand Lying Reverse Grip Pressdown (Skull Crusher)Same muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.