Lying Close-Grip Barbell Triceps Extension Behind The Head
A intermediate strength exercise for the triceps, done with a barbell.
How to do the Lying Close-Grip Barbell Triceps Extension Behind The Head
- While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
- Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and parallel to the floor. This will be your starting position. Tip: Keep your elbows in at all times.
- As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.
- As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Lying Close-Grip Barbell Triceps Extension Behind The Head
Incline Barbell Triceps ExtensionBarbell · Intermediate
Decline Close-Grip Bench To Skull CrusherBarbell · Intermediate
Decline EZ Bar Triceps ExtensionBarbell · Beginner
One Arm Floor PressBarbell · Intermediate
Reverse Triceps Bench PressBarbell · Intermediate
Standing Overhead Barbell Triceps ExtensionBarbell · Beginner
Body-UpBodyweight · Intermediate
Close-Grip Barbell Bench PressBarbell · Beginner
Questions
What muscles does the Lying Close-Grip Barbell Triceps Extension Behind The Head work?
Mainly the triceps.
Is the Lying Close-Grip Barbell Triceps Extension Behind The Head good for beginners?
It's rated intermediate. Beginners can build up to it with Decline EZ Bar Triceps Extension first.
What can I do instead of the Lying Close-Grip Barbell Triceps Extension Behind The Head?
Good alternatives that train the triceps: Incline Barbell Triceps Extension, Decline Close-Grip Bench To Skull Crusher, Decline EZ Bar Triceps Extension or One Arm Floor Press.
How many sets and reps of the Lying Close-Grip Barbell Triceps Extension Behind The Head should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).