Lying Triceps Extension
Exercise Profile
Main muscle group: Triceps
Secondary muscle: None
Exercise type: Strength
Equipment Required: Barbell
Mechanics: Isolation
Force type: Push
Exercise Instructions
1. The lying triceps extension is one of the best triceps building exercises there is. Sit on the end of a flat bench with a barbell on your thighs.
2. Grip the barbell with an overhand grip with your hands about shoulder width apart.
3. Bring the bar up to your chest and lay down on your back. Extend your arms straight up above your chest.
4. Keeping your elbows fixed in place and not pointing out, slowly lower the bar until it is about an inch from your forehead.
5. Pause, and then slowly extend your arms back to the starting position.
6. Repeat the step.
Exercise Tips:
1. It’s very important that you keep your elbow in during the set. Your elbow will have a tendency to flare out as you move the weight and you must keep them pointing forward.
2. Keep the rep timing slow and control the weight.
3. And finally, don’t lock your elbow out at the top of the movement. This will take the tension off the triceps.