How to Do Standing Overhead Barbell Triceps Extension
Start and end of one clean rep of Standing Overhead Barbell Triceps Extension.
Quick facts
| Primary muscle | Triceps |
|---|---|
| Secondary muscles | Shoulders |
| Equipment | Barbell |
| Category | Strength |
How to perform Standing Overhead Barbell Triceps Extension
- 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.
- Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
- 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.
- Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions.
Muscles worked
- Triceps (primary): straightens the elbow to lock out every press and pushdown.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Fix the elbows in place and let only the forearms move, keeping the load on the triceps.
- Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Letting the elbows flare and drift forward so the shoulders quietly take over.
- Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Standing Overhead Barbell Triceps Extension work?
Standing Overhead Barbell Triceps Extension mainly works the triceps, with the shoulders helping as secondary movers.
What equipment do I need for Standing Overhead Barbell Triceps Extension?
Standing Overhead Barbell Triceps Extension needs a barbell and plates (plus a rack or bench where the movement calls for one).
How many sets and reps should I do for Standing Overhead Barbell Triceps Extension?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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