Lying Close-Grip Barbell Triceps Extension Behind The Head
How to do the Lying Close-Grip Barbell Triceps Extension Behind The Head
- 1
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.
- 2
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.
- 3
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.
- 4
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.
- 5
Repeat for the recommended amount of repetitions.
How to program the Lying Close-Grip Barbell Triceps Extension Behind The Head
Sets and reps
As an isolation movement, the Lying Close-Grip Barbell Triceps Extension Behind The Head is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Lying Close-Grip Barbell Triceps Extension Behind The Head is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Lying Close-Grip Barbell Triceps Extension Behind The Head work?
The Lying Close-Grip Barbell Triceps Extension Behind The Head primarily targets the Triceps.
What equipment do I need for the Lying Close-Grip Barbell Triceps Extension Behind The Head?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Lying Close-Grip Barbell Triceps Extension Behind The Head should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
