Lying Triceps Extension

The barbell lying triceps extension exercise, performed face up or down,  is one of the most popular among both experienced bodybuilders and beginners. It stimulates all three heads of the triceps, so it is considered a mass building movement.

Wrong position due to gravitation
Due to the fact that the movement is directed straight against the earth gravitation there is the risk of slackening the elbows during the eccentric phase. It is important to keep them in one and the same position for maximum activity of the triceps. If they are slackened, the desired extension effect will not be achieved. Then we’ll have to use bench press to begin the concentric contraction, which will further lessen the effect of the exercise.
1. Take the correct initial position lying supine on a horizontal Olympic bench with hips, back and head firmly rested on it. Your feet must be set fast on the floor. If the bench is a bit high and you can’t step on the floor, use the raised platform for your feet. It is important that the body should be lying all the time.
2. Stretch and raise the barbell from the stand. Push it till your arms are fully extended. If you are not using the horizontal Olympic bench, we recommend lifting the barbell to your shoulders and then slowly leaning back on the bench. Do not let your assistant pass the barbell over the face when this is possible.
3. Begin the eccentric phase pulling slowly the weight with fully extended hands, lowering the forearms to the upper part of the forehead. Elbows must stay immobile, move only the forearms. Keep your elbows close to your body to stimulate the triceps.

4. Finish the eccentric contraction lowering your hands so that the knuckles touch the upper part of the forehead.
a/ Some bodybuilders pull up the barbell to the mouth or nose, but the extension is greater when it is pulled up to the forehead. Besides, if you don’t manage to lift the barbell or if you drop it without control, it is better that you get hit on the forehead instead of your fists landing down on your mouth or nose.
b/ For greater extension you can carry up the barbell over the head but the beginners usually lift the pelvis to relieve the load, which might lead to pelvic girdle injuries. When you master the basics you can allow yourself to carry the barbell behind the head for stronger effect on the triceps long head. However this is performed through shoulder joint extension.

5. You must send strong nerve impulses to counteract gravitation and not push up from the lowest point. This is still another reason for carrying up the weight to the forehead, not behind the head. Pushing upwards the barbell from the level of your head doesn’t allow cheating.
6. Begin the concentric phase slowly, extending the muscles upwards. Remember this is not bench press, but an extension exercise.
7. Finish the concentric phase with full extension of the arms. You can unfold them but in no way must it be done sharply.

Important:
1. Keep your feet firmly set on the ground and your hips, back and head on the bench all the time, otherwise the back is dangerously curved, which inevitably causes injury.
2. Keep your elbows in the same position, tightly to the body.
3. Do not push up at the end of the eccentric phase.
4. Do not extend your arms sharply at the end of the concentric phase.