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Upper Arms · Barbell
Barbell Standing Overhead Triceps Extension
Barbell Standing Overhead Triceps Extension is an intermediate isolation strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
How to do Barbell Standing Overhead Triceps Extension
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing forward), hands placed closer than shoulder-width apart. Lift the barbell overhead, fully extending your arms. Your elbows should be close to your head.
- Slowly lower the barbell behind your head by bending your elbows, keeping your upper arms stationary.
- Lower the barbell until your forearms are parallel to the floor, feeling the stretch in your triceps.
- Press the barbell back up to the starting position by extending your arms fully. Repeat for the desired number of repetitions.
Form tips
- Keep your upper arms stationary and close to your head throughout the movement to isolate your triceps.
- Focus on smooth, controlled movements to maximize muscle engagement and prevent injury.
- Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.
Barbell Standing Overhead Triceps Extension alternatives
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Barbell Standing Overhead Triceps Extension FAQ
What muscles does Barbell Standing Overhead Triceps Extension work?
Barbell Standing Overhead Triceps Extension mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Barbell Standing Overhead Triceps Extension?
You need a barbell.
How many sets and reps of Barbell Standing Overhead Triceps Extension should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Standing Overhead Triceps Extension good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Barbell Standing Overhead Triceps Extension burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Barbell Standing Overhead Triceps Extension?
Other exercises for the triceps include Cable Triceps Overhead Extension (Ez Bar), Bodyweight Overhead Triceps Extension, Dumbbell Standing Triceps Extension and Dumbbell Overhead Extension Standing.
For developers
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