Barbell Seated Close Grip Behind Neck Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Seated Close Grip Behind Neck Triceps Extension is an isolation exercise that targets the triceps muscles with no significant secondary muscle involvement. Performed while seated, this movement requires a barbell held with a close grip, positioned behind the neck. The exercise emphasizes controlled elbow flexion and extension to fully engage and develop the triceps. By minimizing movement in the shoulders and maintaining proper form, lifters can maximize triceps activation while reducing strain on other parts of the body. This exercise is ideal for building triceps strength and definition, using only a barbell for equipment.
How to Perform
Sit down on a sturdy bench, keeping your back upright and your feet planted firmly on the floor for balance and support.
Grasp a barbell using an overhand grip, with your hands positioned close together, approximately at shoulder width.
Carefully lift the barbell above your head and position it behind your neck, ensuring your elbows stay tucked close to your ears and pointed straight ahead.
Slowly bend your elbows to lower the barbell toward the base of your neck. At the bottom of the movement, your forearms should be perpendicular to the floor.
After a brief pause, press the barbell back up by extending your arms fully, returning to the starting position.
Repeat the exercise for the intended number of repetitions, maintaining control throughout each phase of the lift.
★ 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
Sit upright on a bench with your feet flat on the ground for stability.
Grip the barbell with an overhand, shoulder-width grip, keeping your hands close together.
Position the barbell behind your neck while keeping your elbows tucked in and facing forward.
Lower the barbell in a slow, controlled motion by bending only at the elbows.
Ensure your forearms are vertical at the bottom of the movement for maximum triceps engagement.
Pause briefly at the bottom to maintain tension on the triceps.
Press the barbell back up by fully extending your elbows without locking them out harshly.
Keep your core tight and your back straight throughout the entire exercise.
Avoid letting your elbows flare outward to protect your joints and maintain proper form.
Start with a manageable weight to perfect technique before progressing to heavier loads.
How Not to Perform
Do not let your elbows flare outward; keep them tight to your head to maintain tension on the triceps.
Avoid leaning back or arching your lower back; maintain a straight, upright posture to protect your spine.
Do not use too heavy a weight, especially if it forces you to swing or rush the movement.
Never lower the barbell too quickly; control the descent to reduce joint stress and maximize muscle engagement.
Don’t allow your wrists to bend backward excessively; keep your wrists firm and neutral to avoid strain.
Avoid locking out your elbows aggressively at the top; stop just before full lockout to keep tension on the triceps.
Do not move your shoulders or upper arms during the exercise; only the elbows should be moving.
Avoid holding your breath; exhale while pushing the barbell up and inhale while lowering it.
Never rest the barbell on your neck or shoulders; always keep it slightly elevated and under control.
Don’t rush through the reps; prioritize slow, deliberate movement for better muscle activation and injury prevention.
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.
