Lying Triceps Extension
Learn how to perform Lying Triceps Extension, a Arms exercise, with setup, breathing and common mistakes.
Lying Triceps Extension · Preview
Setup
Lie on a bench with the bar above your forehead and your elbows pointing toward the ceiling. Fix your shoulders to the bench and keep your upper arms still.
Start phase
Bend your elbows and slowly lower the bar toward your forehead or behind your head. Keep your upper arms in place and lower only as far as your triceps comfortably stretch.
End phase
Extend your elbows with your triceps and lift the bar. Do not throw the bar up; finish by pressing through your triceps.
Target muscles
Think of extending your elbows with your triceps. If your shoulders or chest take over, check whether your upper arms are moving.
Common mistakes
Letting your elbows flare or lowering the bar only above your face increases elbow strain. Prioritize consistent elbow width over heavier weight.
Breathing
Inhale as you lower the bar and exhale as you lift. Avoid exhaling too quickly on the way down so your elbows stay steady.
Coach tip
Lowering slightly behind your head instead of directly above your forehead lengthens your triceps and increases tension. Reduce the range immediately if your shoulders become uncomfortable.
