How To Do Lying Triceps Extensions

Gym Shorts videos provide short video demonstrations of correct form for various exercises.

Follow these steps:

• Set Up & Top:
  • Ensure your shoulders are even with the edge of the bench
  • Start with the bar locked out over your shoulders
  • Feet pass flat on the floor
• Descent:
  • Bend elbows first
  • Then flex shoulders
  • Aim for a BIG stretch on your triceps
  • Bar ends at the bottom below your shoulders
  • Pass the bar close to your head
• Ascent
  • Extend your shoulders first
  • Then extend your elbows
  • Throw the bar up
  • Stop when the upper arm is vertical

The Lying Triceps Extension – or LTE – is a great accessory exercise. When performed correctly, it trains the triceps over their complete range of motion, which means it trains both functions of the triceps: shoulder extension & elbow extension.

A critical aspect of doing this exercise correctly is separating the elbow movement and shoulder movement. On the way down, the elbows bend, then the shoulders flex. On the way up, the shoulders extend, then the elbows straighten.

We recommend doing these with a EZ or cambered curl bar if it’s available, though a normal barbell works as well.

Add these to the end of a workout after the bench press, press, and upper back work has been completed on a 4-day split routine.

We usually perform these in the 8-15 rep range, as they’re designed to target the triceps for hypertrophy, as well as for additional stress to strengthen their role in the bench press and press.

Click HERE to check out the rolling dumbbell extension, a dumbbell alternative to train the triceps, and HERE to learn here about Matt & Niki’s top accessory equipment for the gym.