How to Do the Barbell Standing Overhead Triceps Extension
Intermediate arms exercise with barbell.
The Barbell Standing Overhead Triceps Extension is an intermediate-level arms exercise that puts focused tension on the triceps, using barbell. As an isolation movement it lets you target the triceps directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Arms
- Primary muscle
- Triceps
- Equipment
- Barbell
- Difficulty
- Intermediate
- Type
- Isolation
Also known as: Barbell French Press, Overhead Triceps Extension, Standing French Press
How to perform it
- 1Stand with your feet shoulder-width apart, holding a barbell overhead with an overhand grip and your arms fully extended.
- 2Keep your upper arms close to your head and your elbows pointing forward.
- 3Slowly lower the barbell behind your head by bending your elbows, keeping your upper arms stationary.
- 4Pause when you feel a stretch in your triceps, then extend your arms back to the starting position.
- 5Repeat for the desired number of repetitions.
How to program the Barbell Standing Overhead Triceps Extension
- Use the Barbell Standing Overhead Triceps Extension later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Barbell Standing Overhead Triceps Extension alternatives
No barbell? These train the same triceps, grouped by what you have available.
Dumbbell or kettlebell
Easier and harder variations
The Barbell Standing Overhead Triceps Extension is rated intermediate. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
Harder — progress from it
What to pair it with
For a balanced session, pair the Barbell Standing Overhead Triceps Extension with a move for the opposing muscles — the Barbell Curl (biceps) or the Barbell Preacher Curl (biceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Barbell Standing Overhead Triceps Extension can land on:
- Full Body days — in 1–2 days a week plans
- Push days — in 3, 5 or 6 days a week plans
- Pull days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Barbell Standing Overhead Triceps Extension automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Barbell Standing Overhead Triceps Extension work?
The Barbell Standing Overhead Triceps Extension primarily targets the triceps within the arms muscle group.
What equipment do I need for the Barbell Standing Overhead Triceps Extension?
You need barbell to perform the Barbell Standing Overhead Triceps Extension.
Is the Barbell Standing Overhead Triceps Extension a compound or isolation exercise?
The Barbell Standing Overhead Triceps Extension is an isolation exercise, focusing work on a single muscle group. It's well suited to intermediate trainees.
How many sets and reps of the Barbell Standing Overhead Triceps Extension should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Barbell Standing Overhead Triceps Extension good for beginners?
The Barbell Standing Overhead Triceps Extension is rated intermediate. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Barbell Standing Overhead Triceps Extension?
Good substitutes that train the same triceps include the Band Skull Crusher (band), the Bench Dip On Floor (bodyweight), the Dumbbell Lying Skull Crusher (dumbbell). Pick the one that matches the equipment you have.
Can I do the Barbell Standing Overhead Triceps Extension at home?
It's usually done in a gym because it needs barbell. At home, substitute a dumbbell or bodyweight variation that trains the same arms.
