Quick Answer
Lying Overhead Triceps Extension is a intermediate strength exercise that targets your triceps. It uses a barbell. Lie flat bench, hold bar overhand close grip.
Video Tutorial
How to Perform the Lying Overhead Triceps Extension
- 1
Lie flat bench, hold bar overhand close grip.
- 2
Extend arms overhead/slightly back, perpendicular to torso.
- 3
Keep upper arms stationary.
- 4
Inhale, lower bar behind head by bending elbows.
- 5
Lower until forearms near biceps.
- 6
Exhale, extend elbows using triceps to push bar back up.
- 7
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum instead of muscle tension. Slow the tempo and feel the target muscle doing the work.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Lying Overhead Triceps Extension isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Lying Overhead Triceps Extension work?
The Lying Overhead Triceps Extension primarily works your triceps. Secondary muscles include the forearms and shoulders.
What equipment do I need for the Lying Overhead Triceps Extension?
The Lying Overhead Triceps Extension needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Lying Overhead Triceps Extension suitable for beginners?
The Lying Overhead Triceps Extension is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Lying Overhead Triceps Extension should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Lying Overhead Triceps Extension every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.