Arms · Barbell
Barbell Seated Overhead Triceps Extension
How to do the barbell seated overhead triceps extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit on a bench holding a barbell overhead with a close, overhand grip and arms extended. Keeping your upper arms vertical and close to your head, bend your elbows to lower the bar behind your head. Extend your elbows to press the bar back overhead, squeezing your triceps at the top.
- 1Feel your triceps stretch as you lower the bar and contract as you extend
- 2Keep your elbows pointed forward and close to your head
- 3Squeeze at the top and control the bar on the way down
Common mistakes
- Avoid flaring your elbows outward as you press
- Don't lean back or arch; keep your core tight
- Don't let the bar drop fast or bang the back of your head
Muscles worked
The barbell seated overhead triceps extension mainly works the triceps.
- TricepsPrimary
- ForearmsMinor
- LatsMinor
- Upper AbsMinor
- Front DeltsMinor
Kovo programs the barbell seated overhead triceps extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.