Seated Overhead Triceps Extension (Barbell)
Trains the triceps, with help from the shoulders. You need a barbell. One of our free programs uses it.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Seated Overhead Triceps Extension (Barbell)
- Sit on a bench with your feet flat on the floor, maintaining an upright posture. Hold a barbell with a close grip (palms facing up), hands positioned slightly narrower than shoulder-width apart.
- Position the barbell behind your head with your elbows bent and pointing upwards. Press the barbell overhead by extending your elbows until your arms are fully extended.
- Lower the barbell back down to the starting position with control, bending your elbows.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Maintain an upright posture to ensure proper form and avoid leaning forward.
- Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
- Ensure your elbows stay pointed upwards to maintain proper alignment and effectively target the triceps.
Muscles worked
What Seated Overhead Triceps Extension (Barbell) trains
In the programs
How our programs run the Seated Overhead Triceps Extension (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×8–12the shape they run most (1 session)
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| PHAT | Chest & Arms Hypertrophy | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Seated Overhead Triceps Extension (Barbell) progress week by week
A full run of a program built around it, session by session, in the real app.
Substitutes
Swap Seated Overhead Triceps Extension (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Seated Overhead Triceps Extension (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.