Medical Articles

Barbell Triceps Extensions - 3 Kinds Of Barbell Triceps Extensions

There are a ton of exercises that can strengthen your arm muscles but one of my favorites is called barbell triceps extension. This is an exercise that I learned very early on and I believe it made a huge difference in the development of my triceps.

Quick Warm Up

Before you get started with any kind of serious muscle building workout routine its always a good idea to spend 5-10 minutes warming up your muscles. As someone who once injured himself due to a failure to warm up, I can not stress the importance of the warm up enough!

The first thing you want to do is a simple stretching exercise. Start off by stretching your arms above your head, down to your toes, behind your back, and then in front of you. You can also do the windmill whereby you take your arms and swing them in full circles. I suggest both stretching and windmills for a few minutes.

Once you've done your stretching you'll next want to grab some relatively light dumbbells and aim for 12-14 hammer curls. After a few minutes of warming up you should be ready to go!

Overhead Barbell Triceps Extensions

Preparation: Position the barbell overhead with narrow overhand grip

Execution: Lower your forearm behind your upper arm with elbows remaining overhead. Next, extend your forearm overhead then lower the weight. Repeat this process for a total of 4-6 reps.

Your goal should be 3-5 sets of barbell triceps extensions.

Lying Barbell Triceps Extensions

Preparation: Lay down on a flat bench and position the barbell behind your head with a narrow overhand grip

Execution: With your elbows in a fixed position over your head lift the weight from behind your head to directly above your head and then back down again

Decline Barbell Tricep Extensions

Preparation: Locate a decline bench somewhere in your gym. You will need to position the weight behind your head as in the previous two exercises. Note: Because of the unusual angle of this exercise you may need some assistance from a spotter

Execution: With your elbows in a fixed overhead position, lift the weight from behind your head to directly above your head and then lower the weight to behind your head and repeat.


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