IsolationBarbell
Overhead Barbell Triceps Extension
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Stand upright with feet shoulder-width apart or sit on a bench with back support, holding a barbell overhead with arms fully extended
- Grasp the bar with your hands positioned shoulder-width apart using an overhand grip
- Keep your upper arms completely stationary and pointing straight up toward the ceiling throughout the exercise
- Take a breath, then slowly lower the barbell behind your head by bending only at the elbows in a controlled motion
- Keep your elbows pointing forward and close together - do not allow them to flare outward to the sides
- Continue lowering until you feel a deep stretch in your triceps - the bar should be behind your head at approximately ear level
- Exhale and extend your elbows powerfully to press the bar back up to the overhead starting position
- At full extension, squeeze your triceps as hard as possible and hold for 1-2 seconds before the next repetition
💡Coaching Cues
- ✓
Upper arms stay still
- ✓
Elbows point forward
- ✓
Lower behind head
- ✓
Extend fully overhead
- ✓
Squeeze triceps at top
- ✓
Control the movement
⚠️Common Mistakes
- ✗
Moving upper arms
- ✗
Elbows flaring outward