Lying Barbell Triceps Extension Behind the Head

Body region

• Arms

Muscles

Main

• Triceps

Helps

• Anconeus

Holds

• Pectoralis Major
• Latissimus Dorsi
• Teres Major
• Flexor Carpi Radialis

Equipment

• Barbell or EZ Bar
• Flat Bench

Technique

1. Lie on a flat bench with your head near the end and hold the bar overhand, hands about shoulder-width apart.
2. Press the bar up over your chest, then tilt the upper arms back slightly toward your head.
3. Bend the elbows and lower the bar in an arc past your forehead until it is behind the top of your head.
4. Extend the elbows to bring the bar back up along the same path, stopping above your face.

Cues

• Start with a light bar; an EZ bar or a spotter helps until the path feels natural.
• Keep the elbows pointing up and about shoulder-width apart.
• The tilted upper arm keeps tension on the long head of the triceps.

Common mistakes

• Letting the elbows flare out wide.
• Dropping the bar quickly toward the head.
• Turning the lift into a pullover by swinging the upper arms.

Variations

• Close-Grip Barbell Triceps Extension Behind the Head
• Close-Grip EZ-Bar Triceps Extension Behind the Head

Alternatives

• Barbell Skull Crusher
• Overhead Barbell Triceps Extension
• Dumbbell Skull Crusher