As a high-level personal trainer, if I had to choose one exercise—a must—like, have-to-have in every lifter’s triceps routine, it’d be the floor tricep barbell extensions. Being that variation of the skullcrusher, it has greatly benefited my triceps and many of my clients’ as well.

Lie on your back, holding a barbell above your chest, with your arms extended. Lower the weight down until the plates touch the floor. This exercise is done on the floor for better stability and control of this movement and to connect your mind with the muscles better.

In the following article, I’m going to help you in mastering this exercise by elaborating on the muscle groups involved, its benefits, and how to do the most effective variations.

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
• Benefits of Floor Tricep Barbell Extensions
• Common Mistakes: Floor Tricep Barbell Extensions
• Alternatives to Floor Tricep Barbell Extensions
• FAQs
• Overview
• References

How to Perform Floor Tricep Barbell Extensions with Perfect Form

Below is a step-by-step guide to execute this exercise with a picture-perfect technique:

Step One: Set Up

1. Position the Barbell:

• Begin with a loaded barbell on the floor in front of you. The barbell needs to be horizontally aligned and close enough to extend your hands toward it.
• Lie down on your back, positioning your body so that your head is right near the barbell.

2. Body Positioning:

Keep your knees bent and feet flat on the floor, about shoulder-width apart. Such a stance not only provides a firm base but also prevents the body from shifting in the course of exercise.

3. Grip the Barbell:

• Lie on your back with an extended arm and reach out for the barbell.
• Hold the barbell with a shoulder-width overhand grip; the palms should be towards the ceiling.

Wrap your thumbs around the bar; importantly, avoid a thumbless or suicide grip. This ensures you have a full, tight grip on the barbell and prevents it from slipping out of your hands. Additionally, align your elbows directly under your shoulders. This alignment is critical for maintaining proper form and maximizing the exercise’s effect on your triceps.

Pro Tip:

Avoid exercising on a mat because mats compress under a barbell, which gives way and creates instability. Perform the move instead on a hard, flat surface to maintain your balance and control.

Step Two: Assume the Starting Position

1. Engage Your Core:

• Squeeze your core muscles such that your body is braced up. This step helps to give you self-control during the exercise and save your lower back from strain.

2. Lock Out Your Elbows:

• Push the barbell upwards until you fully extend your elbows and your arms are straight and locked out.
• In this starting position, the wrists, elbows, and shoulders must all be in a straight line with respect to each other.

3. Contract the Triceps:

• Contract the triceps at the very top of the movement. This initial contraction is what turns on the target muscles, putting them on notice that the exercise is about to ensue.

Pro Tip:

That, however, will roll your position of the barbell slightly toward or away from your head, which is the best to get your elbows into the correct position for the exercise, maintaining efficiency while maximizing the reduction of unnecessary strain.

Step Three: Controlled Descent

1. Lowering the Barbell:

• Lower the barbell behind your head with a slight bending of your elbows.
• Lower the weight down until the bar lightly touches the floor.

2. Keep the Elbows Close:

• During the lowering stage of the exercise, keep the elbows as close to your body as possible.
• This will ensure correct posture and help engage your triceps fully.

You can let your elbows flare slightly as you press the barbell back up, but other than that, it really comes down to holding control and proper alignment on the way down.

Expert Tip:

“It’s most important to keep your elbows close to you on the way down. On the way up, though, it’s totally fine to flare them out just a bit. The best way to find the most optimal grip is to train with many different variations and see what your elbows, shoulders, and triceps tell you,” says Dr. Mike Israetel, Ph.D. in Sports Physiology.

Step Four: Explosive Concentrics

1. Extend Your Elbows

• Contract your triceps hard to drive the barbell back to the top. Be certain your elbows are fully extended at the top of every lift.
• Hold briefly at the top to make sure you have your triceps fully engaged and contracted before repetition.

2. Breathing Technique

• Inhale deeply as you lower the barbell.
• Exhale shortly and powerfully while pushing the barbell to the top. It helps to maintain the stability and control of the lift.

Pro Tip:

With this kind of breathing pattern, you’d perform much better since you have very good stability and allow your core to give you additional support during the lift.

Tips To Maximize Results For Floor Triceps Barbell Extensions

Get the best bang for your buck by employing the below training tips:

Use Small Plates

Use Small Plates: Avoid 45-pound weight plates since these will limit your ROM and create lesser triceps activation. Instead, use small 25-pound plates, as these ensure a deeper stretch in the triceps at the bottom of the movement, enhancing its growth.

Roll Out the Barbell

Advanced Tip: This is advanced, for those who have nailed the form. In the beginning, bring down the barbell to the floor, then roll the barbell away from the head with gentleness. The adjustment helps to recruit more fibers of the triceps and enhances muscle engagement.

Not Too Fast

Controlled Movement: Floor tricep barbell extensions are an exercise that calls for much control. Use weights that allow you to do the exercise very slowly and deliberately. If you rush up the reps or use momentum, then you will just be engaging secondary muscles to the purpose of the exercise.

Muscles Worked During Floor Tricep Barbell Extensions

Here are the muscles trained in this exercise:

The Triceps Brachii

This movement is a classic tricep movement. The triceps brachii is the muscle that is located on the posterior, or back side, of the upper arm. It makes up three heads: the long head, lateral head, and medial head. All three heads work together to extend the elbow while the barbell provides the resistance.

A study done for the *Journal of Human Kinetics* found that the three heads of the triceps brachii don’t get tired at the same time. In the research, the long head experienced fatigue earlier, and the medial head was the last to be exhausted in any exercise.

Floor tricep barbell extension involves all three heads of the triceps but particularly involves the long head.

Secondary Muscles

In the performance of floor tricep barbell extensions, at work are many secondary muscles. These include the following:

1. Core Muscles:

By keeping your upper back and hips pressed firmly against the floor, you engage your core muscles—specifically your abs and obliques—to stabilize your torso. This prevents any twisting or arching during the exercise, ensuring proper form and maximizing the effectiveness of the movement.

2. Posterior Deltoids:

Your rear deltoids are involved in stabilizing the shoulder joint throughout the movement. This creates proper shape and lessens the chance of a pull on your shoulders.

3. Forearms and Gripping Strength:

Keeping a secure hold on the barbell activates your forearms and enhances grip strength, which is necessary for controlling the weight in Barbell Bicep Curls.

Benefits of Floor Tricep Barbell Extensions

Including this exercise to your training regime entails the below advantages:

Building Strength and Muscle Mass

The floor tricep barbell extension is excellent for building both strength and muscle mass. Since each rep begins with the barbell on the floor, you can use more weight and explode through the range of motion. This method not only increases functional pushing strength but improves one’s performance with all other exercises and everyday activities as well.

Since this is a single-joint exercise, the energy is more focused directly on the triceps and allows for muscle targeting. This will then help in tackling muscle imbalances and strengthening areas that might be lagging.

Suitable for All Levels of Experience

So many lifters cannot keep the path of the barbell consistent while performing a barbell skullcrusher. Lowering the barbell down to various points, such as the neck, nose, or forehead, can decrease triceps activation and result in an increased injury risk.

A floor tricep barbell extension performed while lying on the ground brings additional stability and control. It becomes easier to manage the movement and get a full range of motion, hence getting to activate these muscles more effectively.

Versatile and Adaptable

Many lifters will find that the long head of the triceps tends to be the weakest. To individualize this exercise, change the weight, number of reps, and even the width of grip to suit your needs. Sometimes, the Olympic barbell may be too stiff or just a bit demanding for the wrist, so work with an EZ bar if need be. This exercise flexibility really makes this a valuable addition to any triceps routine.

Common Mistakes: Floor Tricep Barbell Extensions

Steer clear of these mistakes to optimize your results and minimize the risk of injury:

Crashing the Bar on the Floor:

While doing floor tricep barbell extensions, the most common mistake that I come across is crashing the barbell on the floor. The reason is that most lifters drop the weight too fast, thereby losing control over the ‘lowering’ part. Since this can be avoided only by focusing on the lowering of the barbell, make sure to stay focused throughout the execution. Start with a light enough weight that, weeks down the line, you’ll be able to increase it when you have better form and strength. You will be running dangerous risks of injury if you are using too much weight too soon. Be aware that allowing the barbell to bounce against the floor is not only ineffective but also risky.

Flaring Elbows:

According to Dr. Mike Israetel, a slight flare from the elbows while going up is acceptable. However, you should keep your elbows close to your sides while bringing down the barbell to get an appropriate overload of your triceps. Excessive flaring of the elbows during this exercise can be especially stressful for the shoulder and elbow joints—quite apart from its reduced effectiveness, it also poses an increased risk of injury.

Ignoring Your Grip:

The type of hold you have on the barbell, and the width, can make all the difference in this exercise. Experiment with various grip widths; find a width that will allow you to keep the elbows close to your body. In most cases, a narrower grip is much better since this minimizes the use of your shoulders and puts more stress on the triceps. Avoid wide grips, as they tend to shift focus away from the triceps onto your shoulders; this is unwanted extra strain.

Alternatives to Floor Tricep Barbell Extensions

Add the below exercise alternatives to your arsenal to avoid plateaus:

Overhead Dumbbell Extension

You can perform overhead dumbbell extensions as either a bilateral or unilateral exercise, depending upon the goals of your training and the extent of isolation you desire. Following is how to perform the two-arm variation:

Steps:

1. Set Up:

Sit on a flat bench with back support.

2. Starting Position:

Hold a dumbbell overhead with both hands and your elbows extended.

3. Lower the Dumbbell:

Keeping the upper arms next to the head, lower the dumbbell towards the base of the neck by flexing elbows.

4. Deep Stretch:

Briefly hold at the bottom of the action to receive an intense stretch in the triceps.

5. Return to Start:

Extend your elbows while contracting your triceps to return the dumbbell to the starting position.

Pro Tip:

Sit on a utility bench and press your back firmly against the pad to avoid core involvement. This provides maximum isolation and contraction of the triceps muscles.

Bodyweight Tricep Extension

You don’t always need heavy weights to build stronger and bigger triceps. Sometimes, using your own body weight can be just as effective for training and developing these muscles.

Steps:

1. Setup:

Place a barbell at waist height in a squat rack. Grip it with a shoulder-width overhand grip.

2. Positioning:

Assume a push-up pose, leaning the body at an angle of 45 degrees. Feet on the balls of the feet and toes, no other contact to the floor.

3. Lowering:

This requires bending at your elbows and slowly lowers your head under the bar in this action. It involves your triceps in the hinging process.

4. Returning:

Extend your elbows to push your body back into the starting position.

5. Repetition:

Repeat for the recommended number of repetitions.

Pro Tip:

Using a Smith machine instead of a free-weight barbell is better for more stability and constancy. The Smith machine barbell has a fixed position, which will avoid unwanted rotation during both the eccentric (lowering) and concentric phases when one is running these two phases of the exercise.

FAQs

What are the benefits of performing floor tricep barbell extensions?

Floor tricep barbell extensions are highly effective for isolating the triceps brachii, providing a more focused workout. Furthermore, The extended range of motion promotes deeper muscle activation and growth. Additionally, performing this exercise on the floor enhances stability, reduces the risk of injury, and offers the necessary support to maintain proper form.

How is the floor tricep barbell extension in comparison to other exercises for the triceps?

Compared to movements like the skull crusher, the floor tricep barbell extension is more controlled because the lifter has the support of the floor. With that additional support, there’s increased overall stability and stress on the shoulder is reduced, allowing the exercise to be performed by virtually anybody. This movement can also be performed for greater ranges of motion than those exercises, leading to more profound development within the triceps.

What is the proper form for performing floor tricep barbell extensions?

Setup: Lying on your back, barbell situated on top of your chest
Grip: With an overhand grip slightly wider than shoulder-width, grasp the barbell just forward of your head with your elbows fully extended.
Motion: Lower the bar to the back of your head with a bend of the elbows; then, extend your elbows again towards the starting position.
Stability: Keep your elbows close to the body as you lower the bar and, at all times, be sure your upper back and hips are in contact with the floor.

How much weight should I use for this exercise?

Begin with the lightest weight to perfect your form, and gradually increase the load as you become more comfortable with the movement. Lifting too heavy too soon can compromise your form and increase the risk of injury. The goal is to perform the exercise correctly and with control.

How many sets and reps should I do?

A generic rep range would be something like 3-4 sets and 8-12 repetitions. Modify this by goal and current strength levels. Just be sure to maintain good form and control the entire time, no matter if it’s your first set or last.

Can I do this exercise with an EZ bar instead of a straight barbell?

Indeed, one can go in for an EZ bar if he or she feels that a straight barbell is a bit stressful on the wrists or shoulders. So, the angled grips on the EZ bar really change the feel and help reduce strain. But one can still get a really good contraction in the triceps.

Are there any common mistakes to avoid?

• Crashing the Bar on the Floor: Never just allow the barbell to crash on the floor; during descent control in order to involve maximum muscles and reduce the risk of injury.
• Dip Flare Elbows: Keep your elbows next to your body while you go down to complete the action that involves the triceps fully and does not stress the shoulder.
• Rushing the Movement: Do the exercise slowly, or deliberately, to sustain control and effectiveness.
• Ignoring Your Grip: Use a secure but not excessively wide grip to keep shoulder stress low and lock onto the triceps.

How can I adjust this exercise depending on my training level?

For a beginner, start with a weight lighter than you normally think you would be able to handle. Focus a little more on form and gradually work up to heavier weight. Playing around with evidentially different grip widths could be another aspect for advanced lifters. Advanced lifters might be doing variations or add other techniques just to get an even better workout.

Overview

Floor tricep barbell extension is an effective exercise in isolating the triceps brachii, a muscle at the back of the upper arm. Married with training in this flat position on the floor, you have extended range of motion with added stability, which allows deeper muscle engagement and, thus, more controlled movement.

Key Benefits:

Extended Range of Motion: Lowering the barbell until it touches the floor extends the stretch length and can result in higher contraction of the triceps, which may result in more muscle growth.

Superior Support: The floor stabilizes and secures your back and shoulders, minimizing injuries and letting you focus on working the triceps.

This exercise is highly versatile, making it suitable for lifters of any level, from novices to elite athletes. Moreover, when performed in a controlled environment, it allows for adjustments in weights and techniques. Consequently, you can tailor the exercise to fit your specific conditioning level and goals.

If you have any questions regarding the Floor Tricep Barbell Extension or would like further direction on how to properly perform the movement, please feel free to leave a comment in the section below. I am always here to help should you have any questions or need further tips in making sure that this workout gives you exactly what you are looking for.

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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