Arm extension with a barbell lying down

Arms BarbellFlat Bench

About this exercise

"Arm extension with a barbell lying down" targets the Arms muscle group, suitable for intermediate level. The main load falls on: Triceps. Equipment needed: Barbell, Flat Bench.

Description

An isolating exercise for working out all three triceps heads, performed lying on a horizontal bench.

Instructions

1. Lie down on a horizontal bench with your feet on the floor.
2. Grab the barbell (EZ-bar is preferable) with a shoulder-width-apart upper grip.3. Lift the barbell over your chest with your arms outstretched - this is the starting position.
4. As you inhale, keeping your shoulders still, bend your arms at the elbows and lower the barbell to your forehead or behind your head.
5. As you exhale, flex your arms powerfully, returning the barbell to its original position.

Muscles worked

Primary

Triceps

Secondary

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Warnings

1. Do not spread your elbows apart, keep them as close to each other as possible and pointing at the ceiling.2. Do not hit the bar on the forehead or the bench at the bottom, the movement must be controlled.3. Do not use too heavy a weight, so as not to disrupt the technique and not injure the elbows.