Standing Overhead Barbell Triceps Extension
a.k.a. French Press
Differentiation: Mechanics
This variation of an Overhead Triceps Extension is unique. Here is how: you use an Olympic bar. The Olympic bar has a wide weight distribution. This weight distribution works the lateral head of your triceps. You press the bar overhead. This movement targets and develops the long head of your triceps. Both of these aspects contribute to increasing the size | and strength of your triceps overall.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Obtain a fixed-weight barbell.
3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.
4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Stand behind the loaded bar running across your ankles.
6) ...with your feet shoulder-width apart for stability.
7) Bend down and grasp the bar with your hands less than shoulder-width apart, using an overhand grip.
8) Raise the bar to standing position.
9) Raise the bar to shoulder level and pause.
10) Raise the bar above your head.
11) Fully extend your arms upward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you lower the bar behind your head
3) ...by bending at the elbow.
4) Lower all the way until your hands are near the top of your neck.
5) Reverse the movement and exhale as you lift the bar up
6) ...until your arms are pointed overhead.
7) This is the ending position.
8) Squeeze your tricep and hold this position for a count of two seconds.
9) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your upper arms stationary and focus on only moving your forearms.
Do not swing your body in an effort to lift the weight.
Keep your upper arms roughly perpendicular to the floor.
Keep your elbows inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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Appearing in the Video
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Tip
When lowering the dumbbell, you should feel a deep stretch in your triceps. Feel a deep contraction throughout the motion and at the top of the movement in your triceps.