How to Perform Overhead Barbell Tricep Extensions
The real way to get those big massive arms are not doing bicep curls, but rather the path to big arms can be found by doing heavy tricep work. The typical way that many train triceps are by doing pushdown movements on a cable pulley stack. If you want to build up true size on your triceps then you will need to hit them from all angles. Hit them with a variation on the usual overhead extension by using a barbell.
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Instructions
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Find a smaller barbell or a curl bar. You can also use a regular Olympic barbell but using one of the smaller barbells makes it less awkward to perform. There may be a rack of barbells with assigned weights or you can just use the curl bar as it is bent and makes it easier to grip. Once you have found the bar then find an area in the gym where you can perform the exercise. You can do it sitting or standing, but for this example you can do it sitting down.
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Grasp the bar with an overhand grip meaning your palms will be facing away from you. You can also start off with a low weight or just the bar to avoid injury and get used to the movement. Grasp the bar at shoulder width or slightly outside of shoulder width to begin with. You can move your hands in or out and see which grip area feels most comfortable for you.
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Sit down on the bench with the weight resting in your lap. Now raise your arms straight into the air with your palms facing forward. Your arms will now be in a fully extended position. You should feel some tightness in your triceps muscles. This will not be your starting position; it will be the second half of the exercise.
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Slowly lower the weight behind your head bending your arms at the same time. Your elbows should be pointing towards the ceiling. Only your forearms and hands should be moving. This will also be the case during the duration of the movement as well. With your arms bent and the bar behind your head you are now ready to begin. This will be your starting position.
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Slowly press the weight towards the ceiling once you are back in the fully extended position you will feel a slight contraction or tightness in your triceps muscles. When you feel this be sure to hold it for at least a second or a split second then return back to your starting position. Repeat for at least 8 more repetitions. During the movement keep your back as straight as possible and make sure you are not rocking or swaying your body to complete the movement. If you are then you most likely need to lower the weight to a more manageable amount.
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Tips & Warnings
Keep your back as straight as possible throughout the movement
