All training resources
Exercise guide
Barbell Overhead Extension
This isolation exercise effectively targets the triceps brachii by extending the elbows overhead, promoting muscle hypertrophy and strength.
What this exercise works
- Muscles
- triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Load a barbell with an appropriate weight and stand or sit with a neutral spine.
- Grip the barbell with an overhand, shoulder-width grip, and press it overhead.
- Slowly lower the barbell behind your head by flexing your elbows, keeping your upper arms stable.
- Extend your elbows to press the barbell back to the starting overhead position, squeezing your triceps.
- Maintain control throughout the movement, avoiding momentum.
Technique cues and common mistakes
- Keep your elbows tucked in and pointing forward to maximize triceps engagement and protect your shoulders.
- Control the eccentric (lowering) phase to enhance muscle tension and growth.
- Avoid arching your lower back excessively; brace your core to maintain stability.