How to do the bar exercise?

The Barre au Front is a bodybuilding exercise that develops the triceps in priority. It makes it possible to gain strength and muscular volume on that portion. It is called thus simply because it is a question of bringing back the bar towards the face while being lengthened on a bench of body-building with flat. The goal is to carry out an extension of the arms tended upwards, to bring back the bar to the face and so on while returning to your starting position. It is a very effective exercise to develop the mass of the triceps in the same way as the bench press tight with the bar which solicits the three fascicles of the triceps.

How do you do the exercise?

Lie on a flat bench, preferably with an Ez bar in your hands in a tight pronation grip. Extend your arms to develop the bar above you. You can position your feet on the edge of the bench so as not to arch your back too much or on the floor on wedges. Then lower the bar towards your forehead by bending your arms without spreading your elbows. Bring back the bar above you by a complete extension of the arms by moving only the forearms. And this, always without the elbows moving away. The arm muscles are then used to bulk up mainly on the triceps.

CAUTION: The descent must be absolutely controlled so as not to hurt your head and hook the bar with your thumbs so that the bar does not slip from your hands. The elbows must never move away during the whole movement.

Tips

1. Inhale as you bring the bar towards your forehead and exhale as you extend your arms back up.
2. Place your feet at the end of the bench to avoid arching your lower back.
3. Use an Ez bar rather than a straight bar that is less comfortable for the wrists.
4. Keep your elbows tightly together throughout the movement.

Variants

• A variation on the barbell to the forehead can be done by bringing the barbell behind the head rather than towards the forehead. This will put more strain on the long portion of the triceps.
• Instead of using a barbell, you can perform the movement with dumbbells by bringing the dumbbells towards your ears. It is more difficult not to spread the elbows with this variation.
• Other variations are possible by positioning the bench behind a low pulley. Certain machines of extension to triceps in the weight room are very close to the bar with the face.

Find this exercise in the following program:

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