Barbell Seated Overhead Triceps Extension
Barbell Seated Overhead Triceps Extension Video Guide
The barbell seated overhead triceps extension is an isolation exercise that primarily targets the long head of the triceps, making it one of the most effective movements for building upper-arm size and triceps growth. Performing the seated overhead triceps extension on a bench with back support improves posture, helps maintain stability, and reduces momentum compared to standing variations.
With the weight overhead, the long head of the triceps is placed under stretch in the bottom position, increasing activation through a full range of motion. Keeping the elbows close to your head, core engaged, and feet flat on the floor ensures proper form, shoulder stability, and safer loading when lifting heavier weight. This overhead triceps extension can be performed using a straight barbell or EZ bar, depending on wrist and elbow comfort.
How to Perform the Barbell Seated Overhead Triceps Extension
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Sit on a bench with back support, feet flat on the floor, core tight and abs engaged.
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Hold the barbell overhead with a narrow grip, hands shoulder width, palms facing forward.
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From the starting position, keep elbows close to your head and forearms vertical.
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Lower the bar behind your head by bending at the elbows until you feel a stretch in the triceps.
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Press and extend the bar upward until the arms are fully extended, avoiding elbow lockout.
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Maintain control and repeat for smooth, consistent reps through the full range.
GymNation Tip: Keep your elbows pinned in and ribs down—if your elbows flare or your back arches, the stretch leaves your triceps and the stress lands on your shoulders instead.
Personal Trainer Notes:
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Keep elbows close to your head to avoid flaring and unnecessary shoulder strain
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Maintain a neutral spine and avoid arching despite the weight overhead
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Focus on contracting the triceps, not pushing with the shoulders or biceps
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Use controlled motion—especially when lowering into the bottom position
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This seated position improves stability compared to standing overhead extensions
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Alternative Tricep Exercises
Barbell Seated Overhead Triceps Extension FAQs
Yes. This exercise strongly targets the long head of the triceps, which contributes significantly to upper-arm mass. The seated position improves control, stability, and form.
Primarily the triceps, with emphasis on the long head. Secondary involvement includes the shoulders, core, and stabilising muscles of the upper body.
Both work well. An EZ bar is often more wrist-friendly, while a straight barbell allows consistent grip width and even loading.
Lower the bar behind your head until you reach a deep stretch without straining the elbows or shoulders, then extend under control.
Yes, with lighter weight and strict form. Focus on range of motion, elbow position, and keeping the core engaged.
Seated versions provide more support and reduce lower-back strain, making them ideal for controlled triceps isolation.
