TRICEPS EXTENSION
Triceps isolation movement. Overhead or lying extension. Develops tricep mass and lockout strength.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Lie on a bench or stand holding a dumbbell or EZ bar overhead.
- 2
Keep the upper arms vertical and stationary.
- 3
Lower the weight by bending the elbows.
- 4
Extend back to full lockout.
- 5
Only the forearms move — upper arms stay fixed.
THE STANDARD
Full range of motion — elbows fully extended at the top. Upper arms remain stationary throughout.
COACHING CUES
COMMON MISTAKES
Upper arms moving — only the forearms should move.
Flaring the elbows excessively.
Not reaching full extension at the top.
SCALING / SUBSTITUTIONS
Reduce the weight.
Cable pushdown as an alternative.
Close-grip push-up as a bodyweight alternative.
300WOD APPLICATION
Triceps extensions are used as an accessory movement to support pressing strength at Foundation and Hoplite Standards.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary