Overhead Barbell Tricep Extensions
Overhead Barbell Tricep Extensions Instruction
- Feet positioned in an athletic stance just inside shoulder-width. Your knees are slightly bent and toes pointed straight ahead.
- The core and glutes are braced and engaged with a neutral spine.
- Your back is never arched.
- Grip a barbell with a pronated grip inside shoulder-width.
- Press the barbell overhead, your arms are fully extended and elbows in.
- Imagine bringing your armpits forward. This will create a stable shoulder position.
- Don't let your wrist roll back.
- Begin by lowering the bar behind your head in a semicircular movement keeping your elbows relatively fixed.
- Feel your triceps eccentrically loading.
- Elbow do not flare excessively internally or externally.
- Initiate the mind-muscle connection of creating and maintaining tension in the tricep throughout the exercise.
- Your elbows can track behind you slightly.
- Extend your arms to bring the bar back to the starting position.
- Bar follows the same semicircular path as the eccentric.
- Keep the weight light and aim for volume. Heavy weight can wreak havoc on your elbows if you perform the exercise incorrectly or attempt to progress too fast.
- Don't let your back arch/overextend. Keep your core braced and glutes activated to prevent this.