The 3-in-1 Chest, Tris, and Upper Back Exercise

Dec 12 / Build Muscle

The lying barbell triceps extension to press hits your shoulders, chest, and triceps in one exercise. How do you do it? Watch the video below for a quick demo.

Here’s the key to getting the most out of the move: Take 3 to 4 full seconds to lower the weight during the triceps extension. You're naturally stronger lowering a weight than you are pressing it up, so the added time under tension makes sure to give your tris a workout. Bonus: “Because those triceps fatigue quickly, now it’s going to be harder to press it up, meaning your pecs and shoulders will have to work that much more to press the weight,” says Jeremy Frisch, U.S.A.W., owner and director of Achieve Performance Training in Clinton, Massachusetts, and creator of the musclemorphosis.com.