Lying Triceps Extention

Starting Position

• Lie on your back on a fIat bench. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step.
• Hold the bar with your hands slightly less than shoulder-width apart, palms facing forwards.
• The bar should be positioned directly over your head with your arms fully extended.

The Movement

• Keeping your upper arms absolutely stationary, bend your elbows as you lower the bar until it just touches your forehead.
• Hold for a count of two; then straighten your arms back to the starting position.

Tips

• For maximum muscle development, straighten your arms fully at the end of the movement.
• Keep your elbows perfectly still - do not allow them to move out to the sides, or backwards with the bar.
• Keep your lower back firmly down on the bench.
• Lower the bar as far back as you safely can
  to achieve the greatest ROM.

Variations

EZ-bar
The movement may be performed with either a straight bar or an EZ-bar. The EZ-bar places your forearms midway between supination and neutral, which you may find more comfortable.

Lying dumbbell triceps extension
Use a dumbbell instead of a barbell, placing your hands against the inner side of one of the end plates. You may also perform this exercise holding a pair of dumbbells, palms facing each other.

Lying single-arm triceps extension
Perform the movement using a dumbbell (as above), one arm at a time, palms facing inwards. You may use your free hand to steady your working elbow.