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Last updated February 2, 2026
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bicepsforearmstriceps
Triceps Extension - Overhead, Seated (Barbell)
Sit upright holding a barbell overhead. Lower it behind your head by bending your elbows. Press it back up to full extension. Keep your core tight to protect your back.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
triceps (long)
Secondary
triceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbellbench
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on a bench with back support, holding a barbell with both hands, palms facing up.
- Position the barbell above your head, arms fully extended, and feet flat on the floor.
- Step 2Grip the Bar
- Use an overhand grip, placing your hands shoulder-width apart on the barbell.
- Ensure that your grip is firm and secure before starting the exercise.
- Step 3Position Your Body
- Sit up straight with your back against the bench, keeping your core engaged.
- Keep your elbows close to your head and pointed forward throughout the movement.
- Step 4Lower the Bar
- Slowly lower the barbell behind your head by bending your elbows.
- Keep your upper arms stationary and only move your forearms.
- Step 5Lift the Bar
- Press the barbell back up to the starting position by straightening your arms.
- Ensure that your elbows remain close to your head and do not flare out.
- Step 6Repeat
- Perform the desired number of repetitions, maintaining proper form throughout each rep.
- Focus on controlled movements to maximize effectiveness and reduce the risk of injury.
- Step 7Finish the Exercise
- After completing your reps, carefully lower the barbell back to your lap or the floor.
- Sit upright and take a moment to recover before moving on to your next exercise.