- 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.
