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Please read our guidelines section before attempting any of our free weight tricep exercises.

Seated Upright Barbell Extensions Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Close Grip Amateur + Tough Tricep Muscles None Mass Size
Straight Grip Amateur + Moderate Tricep Muscles None Size Mass
Exercise Needs
Equipment Needed A weight bench, a barbell and a suitable amount of weight
Equipment Guide Check out our collection of top quality barbells and dumbbells
Stretching Exercise Guide Read our tricep stretching exercise guide before starting
Muscle Group Guide Also see information about the tricep muscles

Seated Upright Barbell Extensions Close Grip Technique

Seated Upright Barbell Extensions Straight Grip Technique

Close Grip Seated Upright Barbell Extensions
Straight Grip Seated Upright Barbell Extensions
Close Grip Technique - Start by setting the weight bench to an upright position bending your knees keeping your back straight when picking up the barbell. Grip the barbell two thumb widths apart from the center with your palms facing away from you. When ready stand up and sit down on the weight bench with your legs apart and your feet well planted for stability. When you are ready to start extend the barbell above your head. Inhale as you lower the barbell down behind your head in a slow, controlled manner keeping your upper arms vertical and solid. Exhale as you extend the barbell back to the starting position not allowing your triceps to fully lock out before starting the next rep as this will maintain pressure on the tricep muscles and increase the overall benefits of the exercise.
Straight Grip Technique - As before start by setting the weight bench to an upright position bending your knees keeping your back straight when picking up the barbell. Grip the barbell parallel with your shoulders with your palms facing away from you. Once again when ready stand up and sit down on the weight bench with your legs apart and your feet well planted for stability. When you are ready to start press the barbell over your head until your arms are vertical. As before inhale as you lower the barbell down behind you head keeping your upper arms strong and solid. Keep you back flat to the weight bench at all times. Exhale as you extend the barbell back to the starting position not allowing your arms to fully lockout before performing the next rep as this will maintain pressure on the tricep muscles and increase the overall benefits of the exercise.

Seated Upright Barbell Extensions Close Grip Technique Video

Seated Upright Barbell Extensions Straight Grip Technique Video

 

Check out our other free weight tricep exercises.

Bent Over Dumbbell Kickbacks
Bent Over Single Dumbbell Kickbacks
Dual Seated Upright Dumbbell Extensions
Dual Standing Dumbbell Extensions
Dumbbell Tricep Kickbacks
Fitness Ball Barbell Extensions
Fitness Ball Barbell French Press
Fitness Ball Dumbbell Extensions
Fitness Ball Dumbbell French Press
Fitness Ball EZ Extensions
Fitness Ball EZ French Press
Fitness Ball Plate Extensions
Fitness Ball Plate French Press
Fitness Ball Reverse Barbell Extensions
Fitness Ball Reverse Barbell French Press
Fitness Ball Reverse EZ Extensions
Fitness Ball Reverse EZ French Press
Fitness Ball Single Dumbbell Extensions
Fitness Ball Single Dumbbell French Press
Fitness Ball Tricep Barbell Extensions
Fitness Ball Tricep Barbell French Press
Fitness Ball Two Handed Dumbbell Extensions
Fitness Ball Two Handed Dumbbell French Press
Flat Barbell French Press
Flat Close Grip Bench Press
Flat Dumbbell French Press
Flat EZ Barbell French Press
Flat EZ Close Grip Bench Press
Flat Plate French Press
Flat Reverse Barbell French Press
Flat Reverse EZ French Press
Flat Single Arm Extensions
Flat Tricep Barbell French Press
Flat Two Handed Dumbbell French Press
Incline Barbell Extensions
Incline Dumbbell Extensions
Incline EZ Barbell Extensions
Incline Plate Extensions
Incline Single Dumbbell Extensions
Incline Tricep Barbell Extensions
Incline Two Handed Dumbbell Extensions
Lying Barbell French Press
Lying Barbell Reverse French Press
Lying Dumbbell French Press
Lying EZ French Press
Lying EZ Reverse French Press
Lying Plate Extensions
Lying Single Dumbbell French Press
Lying Tricep Barbell French Press
Lying Two Handed Dumbbell French Press
Reverse Incline Barbell Extensions
Reverse Incline EZ Extensions
Reverse Seated Barbell Extensions
Reverse Seated EZ Extensions
Reverse Seated Upright Barbell Extensions
Reverse Seated Upright EZ Extensions
Reverse Standing Barbell Extensions
Reverse Standing EZ Extensions
Seated Barbell Arm Extensions
Seated Dumbbell Arm Extensions
Seated EZ Barbell Extensions
Seated Plate Extensions
Seated Single Dumbbell Extensions
Seated Tricep Barbell Extensions
Seated Two Handed Dumbbell Extensions
Seated Upright Barbell Extensions
Seated Upright EZ Barbell Extensions
Seated Upright Plate Extensions
Seated Upright Single Dumbbell Extension
Seated Upright Tricep Barbell Extensions
Seated Upright Two Handed Dumbbell Extension
Standing Barbell Arm Extension
Standing Dumbbell Single Arm Extension
Standing Dumbbell Two Handed Extension
Standing EZ Barbell Extensions
Standing Plate Extensions
Standing Tricep Barbell Extensions

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