How to do a Lying Tricep Extension

A standard barbell should be used for this exercise

A lying tricep extension is a great exercise for the arms. If done correctly it will target your triceps very well and improve both mass and strength. Lying tricep extensions also work your chest, shoulders, back and forearms. Unlike most machine tricep exercises, this free-weight exercise is particularly useful for building muscle because it forces you to use your smaller, stabilizing muscles to control the weight throughout the motion. However, if you're uncomfortable using free weights, many gyms have lying tricep extension machines. You can also substitute rope pull downs in place of this exercise.

Things You'll Need

• Barbell
• Weights
• Bench

Instructions

1. Place the desired amount of weight on the barbell. Select a weight that you can successfully lift for eight to 12 reps.

2. Grip the barbell with a narrow grip.

3. Lie on your back on the bench.

4. Lower the weight. Beginning with the barbell extended over your head, lower the bar towards your forehead bending your elbows. When the barbell nears your forehead, move your elbows back slightly to make sure you clear your head and can continue to lower the barbell.

5. Lift the weight. Extend your arms following the same path as when lowering the weight. Continue to extend your arms until you're back in the starting position. This is one rep.

6. Repeat for the desired amount of sets and reps.

Tips & Warnings

• When first learning this exercise, use less weight while you learn the proper form. Then progress to lifting more challenging weights once you've mastered the movement of the exercise.

References

• Barbell Lying Triceps Extension