Triceps Brachii

Lying Barbell Triceps Extensio

Lying Barbell Triceps Extensio


The lying tricep extension strengthens your triceps, helps to sculpt your upper body, and stabilizes your shoulder joint. This exercise increases the strength and range of motion of your shoulders and elbows and improves the flexibility of your arms.

Start Position

Lie in a supine position on a bench in the fivepoint body contact position Grasp the bar with a closed, pronated grip about 12 inches (30 cm) wide Position the bar over the chest with the elbows fully extended and the arms parallel All repetitions begin from this position

Movement Phases

Keeping the upper arms stationary, allow the elbows to slowly flex to lower the bar toward the face Lower the bar until it almost touches the head or face Push the bar upward by extending the elbows back to the starting position


Point the elbows toward the knees (not out to the sides) Maintain the five-point body contact position Keep the upper arms parallel to each other and perpendicular to the floor

Primary: Triceps brachii

Secondary: Pectoralis major, deltoid, forearm muscles (wrist extensors, finger extensors)

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