Barbell Lying Close-Grip Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Barbell
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Lying Close-Grip Triceps Extension is an isolation exercise primarily targeting the triceps, with secondary involvement from the shoulders for stabilization. Performed lying flat on a bench, this movement involves lowering a barbell toward the forehead or just behind the head by bending the elbows, then extending the arms to return to the starting position. The close grip emphasizes the long head of the triceps while minimizing assistance from other muscle groups. This exercise is ideal for building triceps strength and size, especially when performed with controlled form and moderate to heavy resistance. It requires only a barbell and bench, making it a staple in many upper body strength routines.
How to Perform
Set the Starting Position:
Lie flat on a bench while holding a barbell with a close grip, hands positioned about shoulder-width apart or slightly narrower. Press the barbell upward so that it hovers directly above the center of your chest. Keep your arms fully extended and wrists straight.
Initiate the Descent:
Without letting your upper arms move, begin to bend only at the elbows. Carefully lower the barbell in a smooth, controlled motion toward your face—ideally stopping just before it reaches your forehead or slightly behind your head.
Maintain Elbow Control:
Throughout the movement, keep your elbows tucked in and pointed straight up. Avoid letting them drift outward or backward, as this helps isolate the triceps and prevents shoulder strain.
Pause at the Bottom:
When the bar is a few centimeters above your forehead, hold the position briefly to eliminate momentum. This pause engages the triceps more effectively and increases time under tension.
Drive Back Up:
Push the barbell back up by straightening your elbows, returning to the initial position above your chest. Stop just before your elbows fully lock out to maintain constant tension on the triceps.
Repeat the Motion:
Perform the same movement for your chosen number of repetitions, keeping your form strict and controlled throughout the entire set.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Move with Intention:
Perform each rep slowly and deliberately. As you lower the bar toward your face or just behind your head, focus on control rather than speed. Use the strength of your triceps to guide the movement both downward and upward, rather than letting momentum take over.
Stabilize the Elbows:
Keep your elbows in a fixed position throughout the set—close to your temples and pointing upward. If they begin to drift outward or shift during the lift, it can reduce the effectiveness of the exercise and increase strain on the shoulders.
Protect Your Elbows:
When pressing the bar back up, stop just short of fully straightening your arms. By keeping a slight bend at the top, you maintain tension on the triceps and reduce the risk of putting excessive pressure on your elbow joints.
How Not to Perform
Letting the Elbows Flare Out:
Allowing your elbows to drift outward shifts the tension away from the triceps and puts stress on your shoulders. Keep your elbows tight and pointed straight up to isolate the target muscle.
Using Too Much Weight:
Lifting heavier than you can control leads to poor form and increases the risk of elbow or shoulder strain. Choose a weight that allows full range of motion and strict control.
Lowering the Bar Too Quickly:
Dropping the bar too fast can cause you to lose control and rely on momentum instead of muscle tension. Always lower the bar slowly and with precision.
Moving the Upper Arms:
If your upper arms are not stationary, other muscles like the shoulders and chest start to take over. Focus on only bending at the elbows while keeping the upper arms locked in position.
Bringing the Bar to the Wrong Spot:
Lowering the bar too far forward (toward the chest) turns the movement into more of a press. Aim to bring the bar just above or slightly behind the forehead to fully activate the triceps.
Locking Out the Elbows:
Snapping your elbows straight at the top of the rep can irritate the joints and reduce muscle tension. Instead, stop just before full lockout to keep constant pressure on the triceps.
Not Engaging the Core:
Letting your lower back arch excessively or your core relax can destabilize your body. Lightly brace your abs to maintain a safe, strong posture throughout the set.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
