Standing Barbell Overhead Extension
The standing barbell overhead extension is a compound triceps exercise that emphasizes the long head through a full overhead range of motion. The standing position requires core engagement for stability, making it an effective multi-muscle movement.
How to do it
- Stand with feet shoulder-width apart and press a barbell overhead with both hands using a grip slightly narrower than shoulder-width.
- Keep your core braced and upper arms perpendicular to the floor.
- Slowly bend your elbows to lower the barbell behind your head.
- Pause at the bottom, feeling the stretch in your triceps.
- Extend your arms back to the overhead starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your ribs tucked and core braced to avoid arching your lower back.
- Fix your upper arms in place, pointing toward the ceiling.
- Lower the barbell slowly behind your head until your elbows form a 90-degree angle.
- Press the weight back up smoothly using only your triceps.
Breathing: Inhale as you lower the barbell behind your head, and exhale steadily as you press it back up to the starting position.
Common mistakes
- Flaring elbows out to the sides, which shifts the work away from the triceps and strains the shoulder joints.
- Arching the lower back heavily, which happens when the weight is too heavy and places unnecessary stress on the spine.
- Using momentum by bouncing or swinging the body, which reduces the workload on the target muscles.
Muscles worked
Primary: triceps. Secondary: shoulders, forearms, abs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 10–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or pinching pain in your shoulders or elbows, stop immediately and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do my elbows want to flare outward during this movement?
Elbow flare often happens when the weight is too heavy or when shoulder mobility is limited. Focus on keeping your upper arms pointed forward and parallel to each other.
Can I do this exercise if I have sensitive shoulders?
Overhead pressing can sometimes irritate shoulder joints. If you feel pinching or discomfort, switch to a cable pushdown or an alternative that keeps your arms closer to your torso.
How often should I include overhead triceps extensions in my routine?
Once or twice a week is plenty for most beginners, allowing your elbows and triceps adequate time to recover between workouts.