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.

*Tips*

• 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.