(Triceps) Supinated-grip Overhead Barbell Extension

Supinated-grip Overhead Barbell Extension

The overhead triceps extension movement can also be performed with a supinated-grip application
which provides for increased accentuation of the triceps long head due to the increased stretch
of the movement application. The supinated-grip extension movement application was earlier outlined
in the lying triceps extension exercise. The displacement of the hands would be altered from a
closed-grip to a wider just-inside-shoulder-width grip in order to allow for the natural action of the

Gravitational Forces Magnified
The gravitational forces are even more greatly
magnified with the supinated-grip than was experienced
with the pronated-grip applications due to
the removal of the strong involvement of the extensor
muscles of the forearms which work to help
offset the burden of the load. Because of the increased
gravitational force, it is necessary to provide
strong neural-impulsing and to apply very slow
speed-of-contraction movement applications in order
to reduce the risk of applying a “bouncing” action
at the conclusion of the eccentric contraction.
“Bouncing” could easily invoke injury risk to the
shoulder and elbow-joints due to the vertical angleof-
application and the somewhat weaker, supinatedgrip
application.

Greater Tendency to Apply Elbowflexion
Due to the increased forces of gravity associated
with the vertical posture and overhead movement
application, and due to the supinated-grip application,
there is a greater tendency to apply elbowflexion
during the eccentric contraction phase of the
movement. It is imperative that the trainee apply
strong neural-impulsing into the triceps and to apply
strong focus to the necessity of maintaining proper
form during the execution of the movement in order
to avoid any flaws in execution which would
severely reduce the effectiveness of the exercise.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by sitting (reversed) on a preacher-curl bench with the
back touching the bed of the bench or standing with a slight knee and hip-flexion.
- Utilizing a supinated close-grip, curl the barbell to the shoulders and then press the barbell to the
fully-extended arms position.
- Initiate the eccentric contraction of the movement by slowly lowering the weight down behind
the head until the barbell is resting just above shoulder height at the top of the trapezius. You
will want to make certain that the elbows remain in the fixed position and that they are not per-
mitted to collapse during the descent of the
weight. There is a greater tendency to apply
elbow-flexion during the overhead application
of the triceps extension movement.
- Complete the eccentric contraction phase of
the movement by drawing the weight to a
slow halt just above the trapezius muscles.
You will want to be careful not to allow for a
natural “bouncing” action at the conclusion
of the movement.
- After a brief pause slowly begin the concentric
contraction by extending the forearms
upward. You will want to avoid the natural
tendency to apply a thrusting action during
the initiation of the concentric contraction.
- Complete the concentric contraction phase
of the movement by raising the arms to the
fully- extended position. You will want to
avoid the tendency of “snapping-out” at the
conclusion of the lift.

Keys to the Lift
- You will need to focus strongly in maintaining the desired locked-elbows position of the arms as
there is a tendency to allow for a collapsing of the elbows (though not as pronounced as with
the pronated grip application) during the eccentric contraction phase of the movement.
- You will want to avert the natural penchant to apply a snapping action at the conclusion of the
concentric contraction phase of the movement.