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Standing Overhead Barbell Triceps Extension

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Triceps, with support from Shoulders. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Isolation · Push

Primary muscles: Triceps Secondary muscles: Shoulders

How to perform Standing Overhead Barbell Triceps Extension

  1. Step 1. 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.
  2. Step 2. Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
  3. Step 3. 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.
  4. Step 4. Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which muscles does the standing overhead barbell triceps extension target?

This exercise primarily isolates the triceps brachii. The overhead position places the long head of the triceps under a significant stretch, which is difficult to achieve with pushdown movements.

How should I position my elbows during the movement?

Keep your elbows tucked in toward your head rather than letting them flare out to the sides. This alignment ensures the tension remains on the triceps and reduces unnecessary stress on the shoulder joints.

What is a common mistake to avoid when performing this lift?

Avoid excessive arching of the lower back to compensate for the weight. Maintain a neutral spine by bracing your core and glutes throughout the entire range of motion.

What is a suitable alternative for beginners who find the barbell difficult?

Beginners can use a single dumbbell held with both hands or an EZ-bar to reduce wrist strain. These options allow for better control and a more natural grip while building the necessary foundational strength.

What is the recommended set and rep range for triceps growth?

Perform 3 to 4 sets of 8 to 12 repetitions to maximize hypertrophy. Focus on a controlled eccentric phase and a full lockout at the top of each rep for optimal muscle fiber recruitment.

Sample sets & reps for Standing Overhead Barbell Triceps Extension

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Body-Up — bodyweight
  • Body Tricep Press — bodyweight
  • Cable Incline Triceps Extension — cable

See all Triceps exercises →

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