How To Do Lying Tricep Extension

Lying Tricep Extension Exercise

Lying triceps extension is one of the best exercises to work the triceps and should be done near the beginning of your triceps workout while you’re at maximum strength.

The nice thing about this exercise is that since you are in the lying position, there will be no momentum, increasing the total tension placed on this small muscle group.

Perform this in conjunction with other exercises that bring the triceps into play such as tricep kickbacks or incline tricep press.

Lying Tricep Extension How To

  • Position yourself on a flat bench bringing the EZ bar up so it’s fully extended above the shoulders, elbows straight but not locked.
  • Slowly inhale and then bend the elbows down as you begin to lower the weight, moving it towards your head.  The elbows should remain pointed straight upward toward the ceiling.
  • Once the elbows are bent, pause and then extend them back up towards the ceiling once again to complete the rep.
  • Repeat until all reps are completed.

Form and Technique

Be sure to do a proper warm-up before doing this exercise as it will place quite a high amount of strain on the elbow joint and could lead to injuries if you’re not careful.

Also be sure that you never let the lower back start to arch up off the bench, keep it pressed back into the bench at all times.

Variations:   Standing Tricep Extension, Overhead Tricep Extension

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Lying Tricep Extension