A lying barbell exercise that targets the triceps by bending and straightening the elbows.
- +Builds triceps strength
- +Allows steady loading progress
- –Can stress the elbows
- –Requires careful bar control
This exercise targets:
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie on a flat bench, feet planted, eyes under the bar
- Grip the bar shoulder‑width; wrists straight; elbows point up
- Start with arms straight above shoulders
- Keep upper arms still; hinge only at the elbows
- Lower the bar toward the forehead or slightly behind the head to ease elbow strain
- Feel a triceps stretch; pause briefly without bouncing
- Press back up by extending elbows; don’t lock out hard
- Use a light, controlled load; keep elbows narrow and tempo smooth
Related exercises
Dual Cable Triceps Extension
Standing Cable Rope Overhead Triceps Extension
Dumbbell Rolling Triceps Extension
Cable Triceps Pushdown
Standing Cable Overhead Triceps Extension
Leaning Cable Rope Overhead Triceps Extension
Triceps Extension Machine
One-Arm Dumbbell Triceps Extension
Single-Arm Cable Overhead Triceps Extension
Cable Triceps Pushdown with Rope
Single-Arm Cable Triceps Pushdown
Dumbbell Overhead Tricep Press
Dumbbell Tricep Kickback
Triceps Dips Machine
Bench Triceps Dips