What muscles does the Barbell Lying Close-Grip Triceps Extension work?

This exercise primarily targets the triceps, helping to build size and strength in the back of the upper arms. It also engages the shoulders as a secondary muscle group for stability throughout the movement.

What equipment do I need for the Barbell Lying Close-Grip Triceps Extension, and are there alternatives?

You’ll need a flat bench and a barbell to perform this exercise effectively. If you don’t have access to a barbell, you can use an EZ curl bar or dumbbells as an alternative while keeping a similar close-grip position.

Is the Barbell Lying Close-Grip Triceps Extension suitable for beginners?

Yes, beginners can perform this exercise, but it’s important to start with a light weight to master form and control. Having a spotter or trainer to guide you in proper setup and movement can help minimize injury risk.

What are common mistakes to avoid when doing the Barbell Lying Close-Grip Triceps Extension?

Avoid flaring your elbows outward, as this reduces triceps engagement and increases strain on the shoulders. Also, do not lower the bar too quickly maintain a slow, controlled movement to protect your elbows and prevent hitting your forehead.

How many sets and reps should I do for the Barbell Lying Close-Grip Triceps Extension?

For muscle growth, aim for 3–4 sets of 8–12 reps with a challenging but manageable weight. For endurance or toning, 2–3 sets of 12–15 reps using a lighter barbell can be effective.

What are the safety tips for performing this exercise?

Always use a weight you can control throughout the full range of motion. Keep a firm grip on the bar, avoid locking out your elbows forcefully, and consider having a spotter in place for heavier lifts.

Are there variations of the Barbell Lying Close-Grip Triceps Extension I can try?

Yes, you can perform it with an EZ curl bar to reduce wrist strain or use dumbbells for independent arm movement. Cable rope extensions lying on a bench can also offer similar triceps activation with constant tension.

Barbell Lying Close-Grip Triceps Extension

Target Muscles

Primary:

Triceps

Secondary:

Shoulders

Equipment Required

Bench

Barbell

Exercise Type

Weight & Reps

How To Do

Lie flat on a bench holding a barbell with a close, shoulder-width grip above your chest. Keeping your upper arms still and elbows tucked, lower the barbell toward your forehead by bending your elbows, then extend your arms to return to the starting position. Focus on controlled movement and keep your elbows close to your body throughout.

Step-by-Step Instructions

Lie flat on a bench with your feet firmly planted on the ground for stability. Hold a barbell with a close grip, keeping your hands about shoulder-width apart. Extend your arms fully so the barbell is positioned directly above your chest.
Slowly lower the barbell by bending your elbows, keeping your upper arms stationary and close to your body. Lower the barbell until it is just above your forehead or slightly behind your head, depending on your range of motion.
Pause briefly at the bottom of the movement, ensuring you feel the stretch in your triceps.
Push the barbell back to the starting position by extending your elbows, keeping the movement controlled and focusing on engaging your triceps.
Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Explore more triceps exercises or bench exercises in our exercise library.

Alternative Exercises

Barbell Lying Triceps Extension (Skull Crusher)

Triceps

Bench • Barbell

Barbell Lying Back of the Head Tricep Extension

Triceps

Bench • Barbell

Dumbbell Lying Triceps Extension

Triceps

Bench • Dumbbell

EZ-Bar Lying Close-Grip Triceps Extension Behind Head

Triceps

Bench • EZ Bar

Frequently Asked Questions

What muscles does the Barbell Lying Close-Grip Triceps Extension work?: This exercise primarily targets the triceps, helping to build size and strength in the back of the upper arms. It also engages the shoulders as a secondary muscle group for stability throughout the movement.
What equipment do I need for the Barbell Lying Close-Grip Triceps Extension, and are there alternatives?: You’ll need a flat bench and a barbell to perform this exercise effectively. If you don’t have access to a barbell, you can use an EZ curl bar or dumbbells as an alternative while keeping a similar close-grip position.
Is the Barbell Lying Close-Grip Triceps Extension suitable for beginners?: Yes, beginners can perform this exercise, but it’s important to start with a light weight to master form and control. Having a spotter or trainer to guide you in proper setup and movement can help minimize injury risk.
What are common mistakes to avoid when doing the Barbell Lying Close-Grip Triceps Extension?: Avoid flaring your elbows outward, as this reduces triceps engagement and increases strain on the shoulders. Also, do not lower the bar too quickly maintain a slow, controlled movement to protect your elbows and prevent hitting your forehead.
How many sets and reps should I do for the Barbell Lying Close-Grip Triceps Extension?: For muscle growth, aim for 3–4 sets of 8–12 reps with a challenging but manageable weight. For endurance or toning, 2–3 sets of 12–15 reps using a lighter barbell can be effective.
What are the safety tips for performing this exercise?: Always use a weight you can control throughout the full range of motion. Keep a firm grip on the bar, avoid locking out your elbows forcefully, and consider having a spotter in place for heavier lifts.
Are there variations of the Barbell Lying Close-Grip Triceps Extension I can try?: Yes, you can perform it with an EZ curl bar to reduce wrist strain or use dumbbells for independent arm movement. Cable rope extensions lying on a bench can also offer similar triceps activation with constant tension.