This exercise involves lying on a bench with a barbell and extending the arms to work the triceps muscles. It is a popular exercise for building upper arm strength and size.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the triceps muscles, helping to build strength and size in the arms
- Can be performed with a relatively heavy weight, allowing for progressive overload and continued muscle growth
- Engages the core muscles, helping to improve overall stability and balance
- Can be modified to target different areas of the triceps, such as the long head or lateral head
- Can be easily incorporated into a full-body workout routine or used as a standalone exercise for arm strength
How to perform
- Start by lying flat on a bench with your feet firmly planted on the ground and your head at the end of the bench.
- Grasp the barbell with an overhand grip, with your hands shoulder-width apart.
- Hold the barbell above your chest with your arms fully extended.
- Slowly lower the barbell towards your forehead, keeping your elbows stationary and close to your head.
- Pause briefly when the barbell is just above your forehead.
- Slowly raise the barbell back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Triceps
Primary