Barbell Lying Close Grip Triceps Extension

Muscles worked

Setup

1. Lie flat on a bench with your feet firmly planted on the floor for stability.
2. Grasp the barbell with an overhand grip, hands spaced roughly 6-8 inches apart (inside shoulder width).
3. Extend your arms straight up, then tilt them back slightly toward your head so your upper arms are at a 75-degree angle to the floor.
4. Retract your shoulder blades and press them into the bench.

How to do it

1. Inhale and slowly lower the bar by bending only at the elbows until it is just above your forehead or slightly behind the top of your head.
2. Keep your upper arms stationary and your elbows tucked in throughout the entire descent.
3. Exhale and use your triceps to extend your arms back to the starting position, maintaining the slight backward tilt of the upper arms to keep constant tension.
4. Follow a controlled tempo, taking 2-3 seconds to lower the weight and 1 second to extend.

Form checklist

• Keep elbows tucked in and pointing forward; do not let them flare out to the sides.
• Ensure the movement occurs exclusively at the elbow joint; keep the shoulders locked in place.
• Maintain a neutral wrist position to avoid unnecessary strain on the forearm and wrist joints.
• Keep your lower back in a natural position, avoiding excessive arching off the bench.

Pro tips

• Lowering the bar slightly behind your head rather than to your forehead increases the stretch on the long head of the triceps.
• Focus on the mind-muscle connection by imagining you are 'unfolding' your arms using only the back of your upper arm.
• Stop just short of a full lockout at the top to maintain continuous tension on the muscle fibers.

Make it harder

• Perform the movement on a decline bench to increase the range of motion and the stretch at the bottom of the rep.
• Incorporate a 'dead stop' at the bottom by resting the bar for one second on the bench behind your head to eliminate momentum.

Frequently asked

What muscles does the barbell lying close grip triceps extension work?

The barbell lying close grip triceps extension primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell lying close grip triceps extension?

The barbell lying close grip triceps extension uses barbell.

Is the barbell lying close grip triceps extension good for beginners?

The barbell lying close grip triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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