Barbell Lying Triceps Extension
Arms · Barbell · Beginner
How to do it
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment at the bottom, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Triceps
Secondary: Shoulders
Is your Barbell Lying Triceps Extension good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 18 kg |
| Novice | 23 kg |
| Intermediate | 28 kg |
| Advanced | 34.5 kg |
| Expert | 41 kg |
| Veteran | 48.5 kg |
| Elite | 56 kg |
| Master | 64 kg |
| Apex | 72 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Barbell Lying Triceps Extension.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Adding load before the bar path is repeatable. Use a weight that lets every Barbell Lying Triceps Extension rep follow the same controlled path.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your triceps.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Barbell Lying Triceps Extension FAQ
What muscles does the Barbell Lying Triceps Extension work?
The primary target is triceps. It also involves shoulders while you keep the movement controlled.
How many sets and reps should I do for the Barbell Lying Triceps Extension?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Barbell Lying Triceps Extension strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
