Lying Triceps Extension
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Barbell, Bench
Primary muscle group
Triceps Brachii
Secondary muscle groups
Deltoids, Pectoralis Major
Movement pattern
Elbow Extension with the Arm Overhead
Training goal
Hypertrophy
Sport
Bodybuilding, General Athletic Development, Powerlifting
Overview
Purpose. Load the triceps at long muscle lengths, which drives the most growth in the long head.
How it fits the system. A beginner-level elbow extension with the arm overhead entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Triceps Brachii
Secondary muscles
Deltoids, Pectoralis Major
Movement pattern
Elbow Extension with the Arm Overhead
Equipment
Barbell, Bench
Difficulty
Beginner
How to Perform
- Lie on a bench holding a bar with a shoulder-width grip and the arms vertical.
- Keeping the elbows still, lower the bar toward the forehead or just behind the head.
- Stop when a strong stretch is felt in the triceps.
- Extend the elbows back to the start without flaring.
Coaching Cues
- "Elbows stay pointed at the ceiling."
- "Lower behind the head for more stretch."
- "Do not press with the shoulders."
Common Mistakes
- Turning it into a press by moving the upper arms.
- Flaring the elbows out under load.
Progressions & Regressions
Progressions
Add load, or move to an overhead seated version for more stretch.
Regressions
Use dumbbells or an EZ bar, or reduce range.
When to Use It
When to use
Arm hypertrophy and bench-press lockout support.
When not to use
Elbow pain at end-range flexion.
Programming
8–12 reps, 3–4 sets, 60–90 seconds rest.
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