Barbell Overhead Tricep Extension

The triceps brachii are a large muscle group at the back of the upper arms. They comprise two-thirds of the upper arm musculature and perform several functional roles during movement and exercise.

With three muscle heads, they require different resistance exercises for well-rounded development. The barbell overhead tricep extension isolates the tricep brachii muscles in an overhead position. This gives you a versatile exercise with several useful benefits.

The article below discusses the barbell overhead tricep extension in detail. We look at the correct form, programming, muscles worked, and main benefits.

How To Do

  1. Find a suitable weight bench or raised surface. Place a barbell in front of you and stand at the front of the bench.
  2. Grasp the barbell using a double overhand grip. Maintain a neutral back with your chest up as you bring the barbell to hip height. Sit down while bringing it over your head.
  3. Flex your elbows so the barbell comes behind your head at around shoulder height. Keep your elbows tucked in. This is the correct starting position.
  4. Inhale and engage your core. Exhale and bring the barbell straight up by extending your elbows. Your elbows should be the main movers.
  5. Pause briefly at the top position once your elbows are extended.
  6. Inhale and flex your elbows to bring the barbell back to the starting position.

Tips From Expert

  • Maintain Core Engagement — Your core should be engaged before lifting the barbell overhead. This ensures a stable body position and reduces injury risk.
  • Keep Your Elbows Tucked In — Make sure your elbows stay tucked next to your head throughout. This ensures tricep brachii isolation.
  • Use A Suitable Bench — Find a sturdy flat or angled bench if possible. You can also perform the exercise without one if you don’t have access.
  • Keep Your Feet On The Ground — Make sure your feet stay firmly on the ground as you perform each extension. This provides a stable lifting base.

Optimal Sets and Reps

Follow the programming table below to find your ideal sets and reps for the barbell overhead tricep extension.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–10
Endurance Training 3–4 12+
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Barbell Overhead Tricep Extension

How to Put in Your Workout Split

The barbell overhead tricep extension is a tricep isolation exercise that works all three heads of the tricep brachii musculature. It uses an overhead elbow extension movement that’s easy to perform and program.

Alongside increasing upper-arm size, it’s great for improving pressing strength and adding exercise variety.

These are the best ways to program it:

  • Arm Isolation Routine — Program it alongside targeted bicep exercises for a well-rounded arm workout. Superset it with barbell bicep curls. This can also be done alongside other tricep workouts at home.
  • Bodybuilding Workout — It works well as part of a push, upper-body, or full-body workout. Program it alongside other compound tricep exercises such as barbell skull crushers.
  • Strength And Power Program — Use it as an accessory exercise to improve your lockout strength. Perform it after your compound pressing movements. Examples include the barbell bench press.

Use the following intensity and rest guidelines. These are based on your training goals and one repetition maximum, which is the maximum amount of weight you can lift for one repetition with the correct form.

  • Endurance — Use 40%–60% of your 1RM. Allow 60–90 seconds of rest between sets.
  • Hypertrophy — Use 60%–80% of your 1RM. Allow 60–90 seconds of rest between sets.
  • Strength And Power — Use 80%–100% of your 1RM. Allow 2–3 minutes of rest between sets.

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Lateral Heads

The triceps brachii muscles consist of three smaller muscle groups or heads. These vary in location, appearance, and function. The triceps lateral heads are the outer portion of the triceps. They originate from the humerus (upper arm) and insert into the ulna (forearm).

As you bring the barbell upwards, the triceps lateral heads extend the elbows. With the shoulders fully elevated, the lateral heads show an approximate activation rate of 22%–25% during elbow extension. This refers to how hard a muscle is working.

Triceps Medial Heads

The triceps medial heads are under your lateral heads. They also originate from the humerus and insert into the ulna. However, they’re active with and without resistance.

As you extend your elbows, the medial heads work alongside the lateral heads. This is the primary movement pattern in the barbell overhead extension.

During the same study, the medial heads showed a muscle activation rate of approximately 30%–32%. This was in the overhead arm position during elbow extension.

Triceps Long Heads

The triceps long heads are above the medial heads besides the lateral heads. Unlike the other two heads, they originate from the scapula (shoulder blades). Because of this, they have two main roles.

Alongside extending the elbows, they stabilize the shoulder position. When performing the barbell overhead tricep extension, they extend the elbows to bring the weight upwards. They also stabilize the overhead arm position.

When extending the elbows overhead, the long heads show a maximum activation rate of approximately 10%–12%. With this, they play a smaller but important role.

Secondary Muscle Groups

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoids (front deltoids) are at the front of the shoulder muscle complex. They’re heavily used in most pressing movements.

They flex your shoulders to bring your arms to an overhead position. As your triceps perform the primary movement, the anterior deltoids stabilize the arms. They isometrically contract, meaning they don’t move.

Wrist Extensors

The wrist extensors are on the outside of the forearms. When performing the barbell overhead tricep extension they extend the wrists slightly at the starting position. As you extend your elbows, they maintain a stable position to grip the barbell.

Equipment

Flat Bench Without Rack

Barbell

Barbell

You can use this for a range of arm exercises. Ensure the seat is at the right height. A good alternative would be the incline bench.

Flat Bench Without Rack

This is great for pressing and pulling movements. Ensure the safety catch is firmly locked in. If you can't find this bench, use one with a rack for barbell exercises.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Ez Bar Lying Triceps Extension

Barbell Lying Triceps Extension

Dumbbell Skull Crusher

Dumbbell Close-Grip Press

Barbell Close-Grip Bench Press

Tricep Dumbbell Kickback

Cable Tricep Kickbacks

Tricep Dip On Bench

Kneeling Overhead Tricep Extension

Dumbbell Tate Press

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Triceps Dip

Diamond Push-Up

Overhead Triceps Stretch

Chair Tricep Dip

Close-Grip Push-Up

Cable Reverse Grip Tricep Pushdown

Crab Walk

Knee Diamond Push-Up

Ring Dip

Cable Tricep Pushdown

Who Should Do?

Strength And Power Athletes

When training for strength and power, the main focus should be on exercise intensity and exercise specificity. This refers to the difficulty of training and how much the exercise resembles the main movement patterns you’re working on. 

The bench press is one of the big three movements. It’s heavily used in training and competition as a test of strength. With the triceps performing the lockout phase, dedicated tricep training may improve performance. 

Therefore, add it to your strength and power training alongside other tricep workouts. 

Bodybuilders

The general aim of a bodybuilder is to improve muscular size and definition. This requires a well-organized training routine that works each muscle group. When doing this, training volume should be the main determinant. 

By isolating the three tricep heads, the barbell overhead tricep extension provides a good amount of training volume. This makes it a great exercise to improve upper-arm mass and definition. 

When added to a bodybuilding routine, this can help a bodybuilder in terms of well-rounded muscle development. 

General Gymgoers

Training as a general gymgoer or recreation athlete commonly involves three training goals. These include improved fitness, better strength, and increased muscle size. 

The barbell overhead tricep extension provides a good way to work towards each of these goals. The triceps are involved in many exercise movements and make up the majority of the upper arm. 

Alongside this, the movement pattern is simple to perform. It helps to teach the foundational elbow extension using an overhead arm position. 

Who Should Not Do?

Those With Elbow Issues

Elbow issues are common when playing sports and resistance training. The prevalence of elbow injuries in an overhead athlete population was found to be 9.2%. 

This usually results from repetitive strain, increased joint stress, or incorrect movement. When this happens, pain and reduced range of motion are common symptoms. 

The barbell overhead tricep extension requires large degrees of elbow extension and flexion. This may not be a suitable movement pattern for those with elbow issues, especially with the added resistance. 

Anyone With Shoulder Problems

Like elbow issues, shoulder problems are prevalent when resistance training and playing sports. The same study found that the prevalence of shoulder issues was approximately 31.3%. 

The sustained overhead arm position may not be possible for those with shoulder problems. This large degree of shoulder flexion may cause pain and make existing issues worse. 

In this case, a smaller range of motion and less shoulder flexion may be more suitable. 

Benefits Of The Exercise

Increases Upper Arm Size

The upper arm is made up of the biceps brachii and triceps brachii muscles. The triceps make up two-thirds of the upper arm size. Therefore, they contribute a significant amount to upper-arm appearance. 

Increasing muscle size requires a suitable training volume. This refers to the amount of work performed. More volume improves muscle growth when rest and recovery periods are correctly managed.

With this, dedicated tricep training can play a large role in increasing upper-arm size. Using the overhead extension position has shown greater muscle growth when compared to the normal extension. Therefore, the barbell overhead tricep extension is an excellent isolation exercise.

Improves Pressing Performance

Pressing movements can be split into two main phases. These are the pressing phase and the lockout phase. 

The pressing phase involves the primary movers which in most cases are the chest and shoulders. Examples include the bench press and overhead press. 

During the lockout phase, the triceps brachii take over as the primary movers. They extend the elbows to straighten the arms. Because of this, they play a vital role in pressing performance. 

The barbell overhead press isolates the three tricep heads. This provides a suitable intensity for strength gains and improved function. Stronger triceps can improve the lockout phase and with this, pressing performance. 

Adds Exercise Variety

Exercise variety refers to the amount of different movements used in a training session or program. It’s an important determinant for well-rounded development and exercise motivation. 

The three tricep heads should be worked from different angles. This includes when the arms are at the sides or overhead. Examples include the pushdown and overhead tricep extension. 

The barbell overhead tricep extension provides an overhead exercise that adds exercise variety. Alongside this, it improves tricep development when used as a part of a well-rounded routine. Add it alongside your normal movements. 

Frequently Asked Questions

Is the barbell overhead tricep extension effective?

The barbell overhead tricep extension is an excellent tricep isolation exercise that works all three tricep heads.  It improves upper-arm size and pressing power when added to your routine.

How many reps for the barbell overhead tricep extension?

Perform the stated repetitions in the programming table above. Use this as a general training guide and not absolute values. These rep ranges should be done according to your training goals.

What muscles do barbell overhead tricep extensions work?

The main movers are the three heads of the tricep brachii muscles. The anterior deltoids and wrist extensors play smaller secondary roles. 

How often should I do barbell overhead tricep extensions?

This will depend on your programming and exercise goals. Generally speaking, aim for at least 10 weekly sets if hypertrophy is your main goal. This could be accomplished in 2–3 weekly sessions. 

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
  2. Paoli, A., Gentil, P., Moro, T., Marcolin, G. and Bianco, A. (2017). Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Frontiers in Physiology, [online] 8. doi:https://doi.org/10.3389/fphys.2017.01105.
  3. McBurnie, A.J., Allen, K.P., Garry, M., Martin, M., Thomas, D., Jones, P.A., Comfort, P. and McMahon, J.J. (2019). The Benefits and Limitations of Predicting One Repetition Maximum Using the Load-Velocity Relationship. Strength and conditioning journal, [online] 41(6), pp.28–40. doi:https://doi.org/10.1519/ssc.0000000000000496.
  4. Tiwana, M.S., Sinkler, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Triceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK536996/#:~:text=The%20triceps%20brachii%20is%20a,extension%20of%20the%20elbow%20joint.
  5. Kholinne, E., Rizki Fajar Zulkarnain, Sun, Y.C., Lim, S., Chun, J.-M. and Jeon, I.-H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthopaedica et Traumatologica Turcica, [online] 52(3), pp.201–205. doi:https://doi.org/10.1016/j.aott.2018.02.005.
  6. Stokey, P.J., Kaur, S., Lee, A., Behrens, K. and Nabil Ebraheim (2024). Anatomy and Deficiency of the Deltoid Muscle: A Review of Literature. Orthopedic Reviews, [online] 16. doi:https://doi.org/10.52965/001c.115352.
  7. Ramage, J.L. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Extensor Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534805/.
  8. Mangine, G.T., Hoffman, J.R., Gonzalez, A.M., Townsend, J.R., Wells, A.J., Jajtner, A.R., Beyer, K.S., Boone, C.H., Miramonti, A.A., Wang, R., LaMonica, M.B., Fukuda, D.H., Ratamess, N.A. and Stout, J.R. (2015). The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiological Reports, [online] 3(8), p.e12472. doi:https://doi.org/10.14814/phy2.12472.
  9. Ferland, P.-M., Pollock, A., Swope, R., Ryan, M., Reeder, M., Heumann, K. and Comtois, A.S. (2020). The Relationship Between Physical Characteristics and Maximal Strength in Men Practicing the Back Squat, the Bench Press and the Deadlift. International Journal of Exercise Science, [online] 13(4), p.281. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7039481/.
  10. Alves, R.C., Jonato Prestes, Enes, A., Wilson, Trindade, T.B., de, F., Aragon, A.A. and Souza-Junior, T.P. (2020). Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review. Sports, [online] 8(11), pp.149–149. doi:https://doi.org/10.3390/sports8110149.
  11. Lau, R. and Mukherjee, S. (2023). Prevalence of Shoulder and Elbow Overuse Injuries Among Competitive Overhead Youth Athletes in Singapore. Orthopaedic Journal of Sports Medicine, [online] 11(3), p.232596712311561-232596712311561. doi:https://doi.org/10.1177/23259671231156199.
  12. Javed, M., Mustafa, S., Boyle, S. and Scott, F. (2015). Elbow pain: a guide to assessment and management in primary care. British Journal of General Practice, [online] 65(640), pp.610–612. doi:https://doi.org/10.3399/bjgp15x687625.
  13. SCHOENFELD, B.J., CONTRERAS, B., KRIEGER, J., GRGIC, J., DELCASTILLO, K., BELLIARD, R. and ALTO, A. (2018). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine & Science in Sports & Exercise, [online] 51(1), pp.94–103. doi:https://doi.org/10.1249/mss.0000000000001764.
  14. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. (2023). European Journal of Sport Science. [online] doi:https://doi.org/10.1080//17461391.2022.2100279.
  15. Kompf, J. and Ognjen Arandjelović (2016). The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice. Sports Medicine, [online] 47(4), pp.631–640. doi:https://doi.org/10.1007/s40279-016-0615-9.
  16. Eneko Baz-Valle, Schoenfeld, B.J., Torres-Unda, J., Santos-Concejero, J. and Balsalobre-Fernández, C. (2019). The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PLoS ONE, [online] 14(12), pp.e0226989–e0226989. doi:https://doi.org/10.1371/journal.pone.0226989.
  17. Bernárdez-Vázquez, R., Raya-González, J., Castillo, D. and Beato, M. (2022). Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review. Frontiers in Sports and Active Living, [online] 4. doi:https://doi.org/10.3389/fspor.2022.949021.
Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement