As a seasoned personal trainer, if there’s one exercise I believe every lifter should include in their triceps routine, it’s the Floor Barbell Extensions. This variation of the skullcrusher was instrumental in developing my own triceps and has done wonders for many of my clients as well.
To do this exercise, lie flat on your back on the floor and hold a barbell above your chest with your arms fully extended. Slowly lower the barbell until the weight plates lightly touch the floor. Performing this movement on the floor increases stability, giving you better control and a stronger connection with your triceps.
In this article, I’ll guide you step-by-step through mastering this exercise, while also covering the muscles targeted, the benefits it offers, and effective variations to try.
Table of Contents:
- How to Perform Floor Tricep Barbell Extensions with Perfect Form
- Tips To Maximize Results For Floor Triceps Barbell Extensions
- Muscles Worked During Floor Tricep Barbell Extensions
- Triceps Brachii
- Secondary Muscles
- Benefits of Floor Tricep Barbell Extensions
- Common Mistakes: Floor Tricep Barbell Extensions
- Alternatives to Floor Tricep Barbell Extensions
- Overview
- References
How to Perform Floor Tricep Barbell Extensions with Perfect Form
Here is a step-by-step guide to performing this exercise with flawless technique:
Step One: Set Up
Place a loaded barbell on the floor beside your head. Next, lie flat on your back, bend your knees, and position your feet flat on the floor, shoulder-width apart.
Extend your arms overhead and grasp the barbell with a shoulder-width overhand grip (palms facing up). Additionally, avoid using a thumbless (suicide) grip; wrapping your thumbs around the bar ensures it won’t slip. Lastly, ensure your elbows and shoulders are aligned in this position.
Pro Tip: Skip the exercise mat for this move, as it can compress under load and cause instability.
![Push/Pull Workouts](https://colosseumstrength.com/wp-content/uploads/2023/10/mick-brown-kzQ07CO2Ysg-unsplash.jpg)
Step Two: Get into the Starting Position
- Brace Your Core: Begin by tightening your core muscles. This will help stabilize your body and provide a solid foundation for the exercise.
- Extend Your Elbows: Straighten your arms by extending your elbows fully. Your arms should be perpendicular to the floor, with your wrists, elbows, and shoulders in a straight line.
- Check Your Grip: Ensure your grip is secure. Your hands should be spaced shoulder-width apart, and your thumbs should be wrapped around the bar to prevent it from slipping.
- Stack Your Joints: Make sure your wrists, elbows, and shoulders are aligned. This alignment helps in maintaining proper form and reduces the risk of injury.
- Engage Your Triceps: Actively squeeze your triceps at the top of the movement. This not only activates the target muscles but also helps in building a stronger mind-muscle connection.
- Stabilize Your Position: Take a moment to ensure you are stable and balanced before proceeding with the exercise. Your feet should remain flat on the floor, and your back should be pressed firmly against the ground.
By following these steps, you’ll be in the perfect position to perform the floor tricep barbell extensions with optimal form and efficiency.
Pro Tip: Adjust the barbell by rolling it closer to or farther from your head to get your elbows in the right spot before you start lifting.
Step Three: Controlled Descent
Slowly lower the barbell behind your head by bending your elbows.
“It is crucial to keep your elbows tucked in on the way down. However, it’s okay to flare them a little bit on the way up. The best way to find the most optimal grip is to try different variations and see how your elbows, shoulders, and triceps feel,” advises Dr. Mike Israetel, Ph.D. in Sports Physiology.
Step Four: Explosive Concentric Phase
Contract your triceps and extend your elbows to lift the barbell back to the starting position. Pause briefly in the fully extended position before starting the next rep.
Pro Tip: Inhale as you lower the barbell, and exhale sharply during the lifting phase to maintain stability and core engagement.
Tips To Maximize Results For Floor Triceps Barbell Extensions
Use Smaller Plates:
Opt for smaller 25-pound plates instead of the standard 45-pound weight plates. This change improves your range of motion (ROM) and enhances tricep stimulation. Concentrating on achieving a deep tricep stretch at the bottom of each movement promotes hypertrophy, fostering greater muscle gains over time.
Roll the Barbell Away:
For advanced lifters who have mastered the technique, consider integrating this variation to enhance tricep fiber recruitment. Once you’ve lowered the barbell to the floor, push it away from your head. This extra movement activates additional muscle fibers, delivering a more thorough workout.
Don’t Rush:
The key to effective floor tricep barbell extensions lies in using controlled, deliberate movements. Make sure to select weights that allow you to perform the exercise with a slow and steady range of motion. However, avoid using momentum; rushing through the reps can lead to the recruitment of secondary muscles, ultimately reducing the exercise’s effectiveness and increasing the risk of injury.
Muscles Worked During Floor Tricep Barbell Extensions
Here are the muscles trained in this exercise:
Triceps Brachii
The triceps brachii, located at the back of your upper arm, is the primary muscle engaged during the floor tricep barbell extension. This muscle comprises three heads: the long, lateral, and medial heads. All three heads work together to extend the elbow against the weight of the barbell.
According to a study published in the Journal of Human Kinetics, the three heads of the triceps brachii muscle do not operate as a single unit. The study found that the long head fatigued first, while the medial head fatigued last during exercise. This indicates that different parts of the triceps can have varying levels of endurance and fatigue resistance during workouts.
The floor tricep barbell extension targets all three heads of the triceps brachii but places a particular emphasis on the long head, ensuring comprehensive development and strength gains in the upper arm.
Secondary Muscles
During the floor tricep barbell extension, several secondary muscles come into play to stabilize and support the movement:
- Core Muscles: Your abs and obliques are crucial for maintaining stability throughout the exercise. They work to keep your upper back and hips firmly on the floor, preventing any twisting or arching of the torso.
- Posterior Deltoids: These muscles, located at the back of your shoulders, aid in stabilizing the shoulder joint as you lower and lift the barbell. They contribute to shoulder stability during the movement.
- Forearms and Grip Strength: Holding onto the barbell requires engagement of your forearm muscles and grip strength. This helps in maintaining control over the barbell throughout the exercise, enhancing overall stability and performance.
These secondary muscles play a supportive role during the floor tricep barbell extension, ensuring proper form and effective execution of the exercise while contributing to overall upper body strength and stability.
Benefits of Floor Tricep Barbell Extensions
Including floor tricep barbell extensions in your workouts provides several benefits:
Build Strength and Muscle Mass: Lifting the barbell from the floor with each rep allows you to use heavier weights. This helps in building strong pushing muscles, which improves your performance in other exercises and daily activities.
Targeted Muscle Activation: This exercise specifically works the triceps, helping to balance and strengthen these muscles. It’s effective for targeting and developing the triceps, which can improve overall arm strength.
Suitable for All Levels: Unlike some exercises that require precise movements, floor tricep barbell extensions are done lying down, which makes them easier to control. This stability reduces the risk of injury and allows for better muscle engagement throughout the movement.
Versatile and Adjustable: You can adjust the weight, reps, and grip to fit your fitness level and goals. Whether you’re a beginner or advanced lifter, this exercise can be tailored to challenge you appropriately. You can also use an EZ bar if a straight bar feels uncomfortable on your wrists.
By incorporating floor tricep barbell extensions into your routine, you can effectively strengthen and define your triceps while enhancing overall upper body stability and strength. It’s a versatile exercise that can benefit anyone looking to improve their arm strength and muscle balance.
Common Mistakes: Floor Tricep Barbell Extensions
To maximize your gains and stay injury-free, it’s crucial to avoid these common mistakes:
1. Dropping the Bar on the Floor
One of the most frequent errors during floor tricep barbell extensions is letting the bar crash onto the floor. It’s important to control the bar’s descent as you lower it to the ground. This not only helps in building muscle effectively but also reduces the risk of injury. Begin with lighter weights and gradually increase them as your form and strength improve. Avoid bouncing the bar off the floor, as this can lead to accidents.
2. Elbows Flaring Out
While lifting the barbell upward, it’s acceptable for your elbows to move slightly away from your body. However, during the lowering phase, keep your elbows close to your sides. This position ensures that your triceps engage fully and prevents strain on your shoulders and elbows.
3. Ignoring Your Grip
Your grip style—whether it’s tight or loose—and the width of your grip can significantly impact how effectively your triceps work. Experiment with different grip widths to find the most comfortable one for you. Stick with a grip that allows you to maintain proper elbow positioning close to your body. Avoid using a wide grip, as it can strain your shoulders.
By avoiding these mistakes and focusing on proper technique, you’ll not only develop stronger triceps but also reduce the risk of injury during your workout sessions.
Alternatives to Floor Tricep Barbell Extensions
Here are some exercise alternatives to add variety to your triceps workout and prevent plateaus:
1. Close-Grip Bench Press
- Description: Lie on a bench and grasp the barbell with hands closer than shoulder-width apart.
- Execution: Lower the bar to your chest, keeping elbows close to your body. Press back up to starting position.
- Benefits: Targets triceps while also engaging chest and shoulders.
2. Tricep Dips
- Description: Use parallel bars or a sturdy surface with hands placed shoulder-width apart.
- Execution: Lower your body by bending elbows until they are at 90 degrees. Push back up to starting position.
- Benefits: Bodyweight exercise that strengthens triceps and shoulders.
3. Cable Tricep Pushdowns — Floor Barbell Extensions
- Description: Attach a straight bar or rope to a high pulley. Stand upright with elbows close to your body.
- Execution: Push the bar or rope down until your elbows are fully extended. Control the weight back up.
- Benefits: Provides constant tension on triceps throughout the movement.
4. Diamond Push-Ups
- Description: First, get into a push-up position with your hands close together. Next, form a diamond shape with your thumbs and index fingers. Finally, ensure your body is in a straight line from head to heels.
- Execution: Lower your body until your chest nearly touches your hands, then push back up.
- Benefits: Targets triceps intensely while also engaging chest and core.
5. Skull Crushers
- Description: First, lie on a bench and hold a barbell or dumbbells above your forehead with your arms extended. Additionally, make sure to position yourself comfortably on the bench before beginning the exercise.
- Execution: Lower the weight towards your forehead by bending elbows, then extend arms back up.
- Benefits: Focuses on triceps with a deep stretch and contraction.
Incorporating these alternatives into your routine can challenge your muscles in new ways, thereby preventing stagnation in your triceps development.
![Weight vs. Reps Workout](https://colosseumstrength.com/wp-content/uploads/2023/07/pressfoto_freepik.jpg)
FAQs — Floor Barbell Extensions
What muscles do floor barbell extensions work?
Floor barbell extensions primarily target the triceps brachii muscles, specifically emphasizing the long head of the triceps. Additionally, they engage the core muscles for stabilization and the posterior deltoids to assist in shoulder stability.
Are floor barbell extensions suitable for beginners?
Sure, floor barbell extensions can be suitable for beginners who have mastered basic lifting techniques and are comfortable with barbell exercises. Starting with lighter weights and focusing on proper form is recommended to avoid injury.
How do I avoid common mistakes like crashing the bar on the floor or flaring elbows?
To prevent crashing the bar, focus on controlling the descent and avoiding excessive momentum. Keep elbows tucked during the descent to maintain tricep engagement and minimize strain on the shoulder and elbow joints.
Can I use different variations of grips for floor barbell extensions?
Yes, you can adjust your grip width based on personal preference and comfort. Generally, a shoulder-width grip with thumbs wrapped around the bar is recommended for stability and safety.
How often should I incorporate floor barbell extensions into my workout routine?
The frequency of including floor barbell extensions depends on your overall workout program and fitness goals. They can be performed 1-2 times per week as part of a comprehensive upper body or tricep-focused workout routine.
Are there alternatives to floor barbell extensions? — Floor Barbell Extensions
Yes, there are alternative exercises such as overhead dumbbell extensions, tricep dips, and cable tricep extensions that target the triceps muscles effectively. These exercises can provide variety and prevent training plateaus.
What are the benefits of performing floor barbell extensions compared to other tricep exercises?
Floor barbell extensions offer benefits such as enhanced tricep activation due to the extended range of motion, improved stability, and minimized risk of injury associated with the controlled movement on the floor. They also promote muscle balance and strength development in the triceps.
Is it necessary to use a barbell for floor extensions, or can I use dumbbells?
While the exercise is traditionally performed with a barbell, dumbbells can also be used as an alternative. Dumbbells offer flexibility in grip and allow for unilateral (one-arm) variations, which can help address muscle imbalances.
Should I perform floor barbell extensions as part of a warm-up or cool-down routine?
Floor barbell extensions are typically performed as part of a strength training workout rather than a warm-up or cool-down routine. They are best integrated into a structured workout regimen focused on upper body strength and muscle development.
If you have more questions or need further clarification on any aspect of floor barbell extensions, feel free to ask!
Read more about Barbell workouts:
- 15 Best Overhead Barbell Press Variations for Powerful Shoulders
- A Complete Guide To The Barbell Shoulder Press And Military Press
- 12 Best Barbell Shoulder Exercises for Bolder, Stronger Deltoids
- Best Barbell Shoulder Workouts for Bigger, Stronger Delts
- The Bent-Over Barbell Row for Building a Bigger, Stronger Back
Overview — Floor Barbell Extensions
The floor tricep barbell extension stands out as a highly effective exercise specifically targeting the triceps brachii muscles. Its emphasis on extended range of motion and enhanced stability makes it a versatile choice suitable for both beginners and seasoned lifters alike.
By incorporating this exercise into your routine, you can expect to see improvements in tricep strength and muscular endurance. The controlled nature of the movement also helps minimize injury risk while maximizing muscle engagement.
For further assistance or if you have any inquiries regarding the proper execution or integration of this exercise into your fitness regimen, please don’t hesitate to leave your questions in the comments section below. I’m here to provide additional guidance and support to help you achieve your fitness goals effectively.
References;
- Ali A, Sundaraj K, Badlishah Ahmad R, Ahamed NU, Islam A, Sundaraj S. Muscle Fatigue in the Three Heads of the Triceps Brachii During a Controlled Forceful Hand Grip Task with Full Elbow Extension Using Surface Electromyography. J Hum Kinet. 2015;46:69-76. Published 2015 Jul 10. doi:10.1515/hukin-2015-0035
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