Training your triceps is a important part of building and defining your arms. Whether you are a training fanatic or creating your first training plan, the workouts below will help you meet your fitness goals.
olympic barbell triceps extension
1. Start by selecting an appropriate weight on your Olympic barbell. Remember, it's better to start light and add weight as needed to maintain proper form.
2. Stand upright and hold the barbell with an overhand grip. Your hands should be shoulder-width apart.
3. Lift the barbell over your head until both arms are fully extended. This is your starting position.
4. Keep your upper arms close to your head and stationary. Slowly lower the barbell behind your head while keeping your elbows in. Continue to lower the barbell until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move. This is the eccentric phase of the exercise.
5. Use your triceps to return the barbell back to the starting position. This is the concentric phase of the exercise.
6. Pause for a moment at the top of the movement, then repeat the exercise for the desired number of repetitions.
7. Remember to keep your back straight and your movements controlled throughout the exercise. Avoid using your back or shoulders to lift the weight; your triceps should do all the work.
8. Breathe in as you lower the barbell and breathe out as you lift it back up.
9. Always ensure to use a spotter or a professional trainer while performing this exercise to avoid any injuries.
10. Perform this exercise for 2-3 sets of 8-12 reps each, depending on your strength and fitness level.
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