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.

Recruiting larger muscle groups to "help" move the weight instead of isolating Triceps — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.

Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.

Using an asymmetric grip or uneven bar path, which can quietly overload one side of the body over repeated sets.

Progressing the load or reps too quickly before technique is consistent across every rep of every set.