(Triceps) Reverse-grip Lying Barbell Extension

Reverse-grip Lying Barbell Extension

The seldom-used reverse-grip variation of the lying triceps extension exercise provides added accentuation
of the triceps long head and, as such, is considered a valuable exercise to include in your
triceps routine.

Considerations for Gravitational
Force
It should be realized that the gravitational
forces are more pronounced during
the reverse- grip application due to the fact
that the powerful forearm extensors can
not be called upon to provide support during
the extension (concentric phase) action.
The gravitational force will be exerted upon
the shoulder-joints and can cause duress
upon the ligaments and tendons of the area
if strong neural-impulsing to the triceps is
not offered to the movement application.
As well, the elbow-joint becomes highlysusceptible
to injury if there is little control
exerted over the resistance as it is being
lowered. Without control, the gravitational
forces multiply rapidly resulting in a rapid
speed-of-contraction application which will
invariably result in a pronounced bouncing
action at the completion of the eccentric
phase.

Increased Tendency to Apply
Elbow-flexion
Due to the increased influences of
gravity with the reverse-grip version of the
lying triceps extension exercise, there is an
increased tendency to apply elbow-flexion
during the eccentric contraction phase of
the lift. Remember, you are not attempting
to perform the reverse-grip bench press but
rather the reverse-grip extension action.
Applying elbow-flexion will eradicate the
benefits associated with the extension

Summary of Correct Exercise Execution
- Assume the correct preparatory position for the lying triceps extension movement.
- Grasp a barbell in a just-inside-shoulder-width supinated grip with the arms in the fully- extended
position over the mid-point of the chest.
- Initiate the eccentric contraction phase of the movement by slowly lowering the hands downward.
You will want to be sure to maintain a locked-out position of the elbows and to move only
the forearms during the lowering and raising of the weight. Be careful also to maintain contact
with the bench with the hips as any raising action of the hip region will result in an arching-ofthe-
back response which could invoke serious injury to the lower lumbar region.
- Complete the eccentric contraction phase of the movement by drawing the weight to a slow halt
with the bar extending just past the head and to a point that is parallel with the bottom of the
skull. You will want to be sure to avoid any bouncing at the conclusion of the movement as such
action could easily invoke injuries to the shoulder and elbow-joints. You will want to keep the
elbows aligned with the sides of the body in effort to avoid having them flare out during the lowering
of the weight in order to provide maximum accentuation on the triceps throughout the
movement.
- After a pause of one or two counts at the finish position of the eccentric contraction phase slowly
begin the concentric contraction phase of the movement by extending the forearms upward.
Once again the elbows should be held high and in the locked-out position. If you feel any sense
of a pressing action as you raise the weight you will know that you had allowed the elbows to
collapse down during the lowering of the weight.
- You should feel a tightness in the triceps throughout the movement application as the fibers of
the triceps must be maximally stimulated to avoid having the chest and shoulders provide the
impetus for the lift and to reduce the risk of strain on the shoulder-joints as well as the elbowjoints.
Slowly complete the concentric contraction phase by extending the elbows fully at the top
of the lift. Remember to avoid “snapping-out” at the finish position.

Keys to the Lift
- Maintain proper posture throughout the entire movement application. Remember, no rising of
the hips allowed.
- Establish and maintain a fully-extended fixed position of the elbows.
- Avoid the tendency of flaring the elbows during the lowering of the weight.
- Utilize strong muscular contraction of the triceps in both the concentric and eccentric phases of
the exercise in order to avoid incorporating chest and shoulder activation during the movement
application.
- Concentrate fully in order to avoid the natural tendency to allow for a “bouncing” action at the
conclusion of the eccentric contraction phase.
- Be careful not to apply a “snapping-out” action at the completion of the concentric contraction
phase.