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Standing Overhead Barbell Triceps Extension

A beginner strength exercise for the triceps, done with a barbell.

Standing Overhead Barbell Triceps Extension: starting positionStanding Overhead Barbell Triceps Extension: finishing position
Main muscles
Triceps
Also works
Shoulders
Equipment
Barbell
Level
Beginner
Type
Isolation
Movement
Push

How to do the Standing Overhead Barbell Triceps Extension

  1. To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.
  2. Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
  3. Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
  4. Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
  5. Repeat for the recommended amount of repetitions.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Standing Overhead Barbell Triceps Extension

Questions

What muscles does the Standing Overhead Barbell Triceps Extension work?

Mainly the triceps, with the shoulders helping.

Is the Standing Overhead Barbell Triceps Extension good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Standing Overhead Barbell Triceps Extension?

Good alternatives that train the triceps: Decline EZ Bar Triceps Extension, Close-Grip Barbell Bench Press, Incline Barbell Triceps Extension or JM Press.

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

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).