Pronated-grip Overhead Barbell Extension

The triceps extension movement can also be performed with a vertical or overhead movement application. This exercise can be performed either standing or seated.
For purposes of providing for increased stability and improved balance, the seated position is recommended.

A bench with a backrest would be ideal for this exercise. You may consider using the preacher-curl bench.
By turning around facing away from the bed of the bench you can utilize the bed as a backrest.

Though not “ideal”, the improvised backrest can provide a measure of stabilization that is not offered with a simple flat bench.

If no backrest is provided then the trainee will rely upon strict and proper form and high concentration upon the triceps during the execution of the movement.

If you prefer performing the exercise with a standing posture you will want to bend slightly at the knees and hips and establish a flat, rigid posture of the back in order to reduce
the amount of duress that will be placed upon the lower lumbar.

Greater Stretch Provided with
Overhead Application

One of the significant benefits attributed to the
overhead or vertical extension variation is that
greater stretch can be provided for the triceps which
results in greater accentuation being exerted upon
the difficult-to-reach inner portion (long head) of
the triceps brachii. The increased stretch is provided
by facilitated shoulder extension provided by the
standing posture and vertical overhead application.

Increased Gravitational Force

On the negative side of the “good news/bad
news” concept associated with the overhead extension
movement application is that the forces of
gravity is even more pronounced in this exercise
than was evidenced in the supine triceps extension
movement. The increased stretch also presents a
problem to the trainee of having to bear the burden
of the load with the ligaments and tendons of the
muscles in a more highly-stretched (and thus weaker) position.

If the triceps become fatigued, and/or concentration is of less than maximal intensity, the sporadic muscular response can occur.

Without the muscular strength to control the weight, the burden of the load must be taken up by the ligaments
and tendons that are in a highly-disadvantaged (stretched) position.

Injury can easily result from such circumstances and proper form is essential to the safe, efficient application of the overhead triceps
extension movement application.

Summary of Correct Exercise Execution

Assume the correct preparatory posture by sitting (reversed) on a preacher-curl bench with the
back touching the bed of the bench or standing with a slight knee and hip flexion.

Utilizing a pronated close-grip, clean a barbell
to the shoulders and then press the
barbell to the fully-extended arms position.

Initiate the eccentric contraction of the
movement by slowly lowering the weight
down behind the head until the barbell is
resting just above shoulder height at the top
of the trapezius. You will want to make certain
that the elbows remain in the fixed position
and that they are not permitted to
collapse during the descent of the weight.
There is a greater tendency to apply elbow flexion
during the overhead application of
the triceps extension movement.

Complete the eccentric contraction phase
of the movement by drawing the weight to
a slow halt just above the trapezius muscles.
You will want to be careful not to allow for
a natural “bouncing” action at the conclusion
of the movement.

After a brief pause slowly begin the concentric contraction by extending the forearms upward.
You will want to avoid the natural tendency to apply a thrusting action during the initiation of
the concentric contraction.

Complete the concentric contraction phase of the movement by raising the arms to the fully extended
position. You will want to avoid the tendency of “snapping out” at the conclusion of
the lift.

Keys to the Lift

Establish and maintain the desired stiff-arm position with the arms extended overhead.

Remember to keep the elbows in close to the head throughout the movement application.

Avoid the natural tendency of “bouncing” at the conclusion of the eccentric phase of the movement in an effort to apply momentum into the subsequent concentric phase.

Utilize slow speed-of-contraction movement applications.

Avoid the tendency of “snapping out” at the conclusion of the concentric contraction phase.