The lying triceps extension is one of the most effective exercises for the complete triceps muscle group. It stimulates the lateral, long, and medial heads of the triceps. This exercise sculpts your upper body, tightens your triceps, and stabilizes your shoulder joint while increasing the strength and range of motion of your shoulders and elbows.
Triceps extensions are isolation exercises, which means they target only a single muscle group at a time, whereas compound exercises target multiple muscle groups at once. Isolation exercises can be beneficial for correcting triceps imbalances or rehabilitating from injury. Compound exercises are recommended for building all of the muscle groups involved in the functional movement.
After you’ve reached failure, swap the grip you’re using for another superset to fire the triceps. If you generally hold the bar with a wide grip, switch to a close grip once you hit failure. This allows you to train the triceps from a fresh angle and effectively deplete the muscle.
Having the weight transferred to you by a partner would be easier and safer. This provides a secure grasp once you’ve taken the partner’s weight, reducing the risk of an accident. you can also perform this exercise with an EZ bar, dumbbells, or cables.
Lying Barbell Triceps Extension Instructions
Grab a weighted barbell with an overhand grip at shoulder width, then lie down on a flat bench, hold the barbell over your head and press it upward until your arms are fully extended. Inhale as you lower the barbell behind your head by flexing your elbows and shoulders. Pause a few minutes and squeeze your triceps then extend the dumbbells back to the starting position. Bring the barbell back to the starting position by extending your elbows and shoulders, as you Exhaling. Repeat as many times as you need.