Train.exerciseLibrary.primaryMuscles

• Triceps brachii

Secondary muscles

• Forearm muscles
• Anterior deltoid (stabilization)

Technique

• Lie on a flat bench holding a barbell or EZ-bar above the chest.
• Keep the upper arms relatively stationary.
• Bend the elbows and lower the bar toward the forehead or slightly behind the head.
• Extend the elbows to return to the starting position.
• Maintain control throughout the movement.

Common mistakes

• Excessive shoulder movement.
• Flaring the elbows excessively.
• Using momentum.
• Incomplete range of motion.
• Lowering the bar too quickly.

Special recommendations

• Keep tension on the triceps throughout the exercise.
• Use an EZ-bar if wrist discomfort occurs.
• Control the lowering phase carefully.
• Prioritize technique over load.

When to use

• Building triceps muscle mass.
• Improving lockout strength in pressing exercises.
• Arm hypertrophy training.
• Accessory upper-body work.

Consider modifications if

• Moderate elbow pain increases with loading or range of motion.
• Moderate triceps or elbow discomfort limits comfortable extension.
• Moderate wrist discomfort affects grip position.
• Proper elbow positioning cannot be maintained throughout the exercise.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Intermediate
• Advanced

Exercise variations

• EZ-Bar Skull Crusher

  Most common variation. Often more comfortable for the wrists.

• Dumbbell Triceps Extension

  Allows greater freedom of movement and unilateral work.

• Incline Triceps Extension

  Increases range of motion and stretch on the triceps.

• Cable Triceps Extension

  Provides constant tension throughout the movement.