About The Exercise

Lying triceps extensions are at their safest and most effective when performed using an easy-curl bar because it relieves the stress from the wrist joint. It is also important to bring the bar down to the forehead level to maximize the activation of the triceps while minimizing the risk of injury to the elbow joint. Bringing the bar down to the nose/face level increases the angle of the elbow and places unnecessary stress on the elbow joint.

Exercise Video

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Exercise Instructions

1. Lie with your back flat on the bench and your feet secure on the floor. Have your spotter pass you the bar.
2. Using a pronated grip, position your hands on the inside grooves of the bar. This is usually approximately 6-8 inches apart. Note: The beginning position for this movement has your elbows fully extended, bar lined up over your chest and elbows pointed away from the face. (Rather than out to the sides)
3. Inhale, slowly flex elbows and lower the weight down to forehead level in a controlled motion.
4. Once gentle contact is made between the back of your hand and forehead, exhale and fully extend elbows.
5. Repeat until the desired number of repetitions are completed.

Exercise Variations

You can also perform lying triceps extensions using a decline bench, which has actually been shown to be the most effective exercise for the triceps. What makes decline lying triceps extensions so effective is the neurological recruitment that’s stimulated within the triceps. In short, more motor units, thus muscle fibers are recruited with this variation.

You can also perform lying triceps extensions using two dumbbells (neutral grip) rather than an easy-curl bar. Using two dumbbells with a neutral grip instead of an easy-curl bar is also an effective variation that will result in alternate recruitment of the muscles within your forearms.

Performing lying triceps extensions with the upper arm positioned at a 45 degree angle instead of directly upwards will keep constant resistance on the triceps.