EXTENSION WITH BAR

Looking for new exercises to incorporate into your triceps training routines? We bring you the extension exercise with bar to develop the triceps.

In previous articles of the exercise guide for arms we saw two variants of the French press, one with bar and one with dumbbells.

The common thing among these exercises for triceps is that they were performed in a horizontal position, lying on the flat bench, varying the difficulty of execution between one and the other (the dumbbell was easier to perform).

Today we present a new variant to perform with barbell, and it is an exercise called “Arm extension with barbell”. This allows us to exercise the triceps muscles in a very complete way.

HOW TO PERFORM THE EXTENSION WITH BAR TO DEVELOP TRICEPS?

1. We sit on a bench with a low backrest, or we stand with our lower back well locked.
2. We carry the bar behind the nape of the neck taking it in a pronation grip.
3. We inspire and perform the extension of the forearm, exhaling once the bar reaches the end of the movement.
4. The grip in Pronation favors the work of the vast external triceps. Let’s see, below, a video where the exercise technique is better described, it is in English but the movement is displayed correctly.

5.  TIPS FOR PERFORMING THE BARBELL EXTENSION EXERCISE

• The movement should occur at the elbow only, for this keep the arms parallel to each other and perpendicular to the ground.
• Always keep your elbows close to your head, do not let your elbows open to the sides and do not let your arms stay high.
• Contract your abdominal muscles and avoid arching your lower back. If possible, use a bench with lower back support. If it is not available, you can also lean on a flat bench, but be sure to sit in an upright position with your feet flat on the floor.
• Lowering the bar too quickly can cause a “bounce” effect to appear over the back of your neck, this can cause serious damage to your vertebrae.
• You should always work within your own capabilities, if necessary lower the amount of weight to keep under control the impact on the back.