How to Do the Perfect Barbell Tricep Extension (Complete Guide)

Perfect Barbell Tricep Extension Technique

The barbell tricep extension is a classic isolation exercise that focuses on strengthening the triceps. When performed correctly, it improves arm stability, muscle definition, and strength. Proper technique is key to avoid strain and maximize effectiveness.

Step-by-Step Form Guide

1.Setup Position: Grab a barbell with both hands, palms facing up (overhead grip), and hold it with arms fully extended above your head.
2.Lower the Bar: Bend your elbows and lower the barbell slowly behind your head, keeping elbows stationary.
3.Stretch: Go as low as comfortable, ensuring a full range of motion.
4.Extend the Arms: Push the barbell back to the starting position by extending your arms fully, focusing on squeezing the triceps.
5.Breathing: Exhale while extending the arms and inhale as you lower the barbell.
6.Safe Finish: Complete the set and lower the barbell with control to avoid injury.

Common Mistakes to Avoid

1.Flaring Elbows: Letting the elbows move outward instead of keeping them close to your head.
2.Using Too Much Weight: Overloading the barbell and sacrificing form.
3.Not Engaging the Triceps: Relying too much on the shoulders and chest rather than focusing on the triceps.
4.Inconsistent Range of Motion: Not fully extending or fully lowering the barbell, limiting muscle activation.
5.Holding Breath: Holding the breath while pressing the barbell, which can cause unnecessary strain.

AI Coaching Benefits

ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:

1.Elbow Positioning and Form
2.Tricep Engagement and Activation
3.Load Stability and Control
4.Breathing Techniques for Efficiency
5.Safe Range of Motion and Joint Mechanics

Perfect Barbell Tricep Extension Technique

Step-by-Step Form Guide

Common Mistakes to Avoid

AI Coaching Benefits

Master Your Exercise with AI Coaching