Exercise Comparison
Bench Press - Powerlifting vs Standing Overhead Barbell Triceps Extension
Side-by-Side
Muscle Analysis
Shared
Only in Bench Press - Powerlifting
Instructions
Bench Press - Powerlifting
Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.
Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
Standing Overhead Barbell Triceps Extension
To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.
Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the triceps. Bench Press - Powerlifting is a intermediate exercise using barbell, while Standing Overhead Barbell Triceps Extension is beginner and uses barbell. Choose Standing Overhead Barbell Triceps Extension if you're looking for a more accessible option, or Bench Press - Powerlifting for a greater challenge. Bench Press - Powerlifting is a compound movement working multiple joints, making it better for overall strength. Standing Overhead Barbell Triceps Extension isolates the target muscle for focused development.