Barbell Lying Close grip Triceps Extension
Perform barbell lying close grip triceps extensions to effectively isolate and build strength in all three heads of your triceps for powerful arms.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Lying Close grip Triceps Extension
Barbell Lying Triceps Extension
Upper Arms · Triceps Brachii · Barbell
Barbell Lying extension
Upper Arms · Triceps Brachii · Barbell
Barbell Lying Back of the Head Tricep Extension
Upper Arms · Barbell
Barbell Seated Close grip Behind Neck Triceps Extension
Upper Arms · Barbell
Description
A weight training exercise targeting the triceps muscles, performed by holding a barbell with a close grip and extending the arms while lying on a bench.
Save Barbell Lying Close grip Triceps Extension to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Barbell Lying Close grip Triceps Extension
- 01Setup
Lie supine on a flat bench with your feet flat on the floor, securing your lower back. Grab a barbell with an overhand, close grip (6-8 inches between hands), and extend your arms straight up over your chest.
- 02Setup
Ensure your wrists are straight and your elbows are fully extended, positioning the barbell directly above your upper chest or lower face. Take a deep breath and brace your core.
- 03
Slowly lower the barbell towards your forehead or slightly behind it by flexing only your elbows, keeping your upper arms stationary and perpendicular to the floor. Maintain control throughout the descent.
- 04
Continue lowering until your forearms are close to touching your biceps, feeling a deep stretch in your triceps. Avoid letting your elbows flare out excessively.
- 05
Exhale as you powerfully extend your elbows, contracting your triceps to press the barbell back up to the starting position. Focus on squeezing your triceps at the top of the movement.
Tips
- Keep your elbows relatively tucked in throughout the movement to maximize triceps activation and minimize shoulder strain.
- Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to enhance muscle growth and improve mind-muscle connection.
- Avoid using excessive weight that compromises form; prioritize strict elbow flexion and extension over lifting heavy.
- To protect your elbows and wrists, consider using an EZ curl bar which offers a more natural grip angle than a straight barbell.
Common mistakes
- Flaring elbows out too wide shifts tension from the triceps to the shoulders and reduces effectiveness; keep elbows pointing forward and relatively tucked.
- Using momentum or swinging the weight compromises triceps isolation and can lead to injury; maintain a slow, controlled movement focusing solely on elbow extension.
- Allowing the upper arms to move or lowering the bar too far behind the head reduces triceps tension; ensure only your forearms move, keeping upper arms stable and perpendicular to the floor.
In the Ellim app, Barbell Lying Close grip Triceps Extension unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train barbell lying close grip triceps extension?
Get Ellim — FreeQuestions
Is Barbell Lying Close grip Triceps Extension good for beginners?
Barbell Lying Close grip Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Lying Close grip Triceps Extension?
You need Barbell to perform Barbell Lying Close grip Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Lying Close grip Triceps Extension?
Keep your elbows relatively tucked in throughout the movement to maximize triceps activation and minimize shoulder strain. Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to enhance muscle growth and improve mind-muscle connection. Avoid using excessive weight that compromises form; prioritize strict elbow flexion and extension over lifting heavy. To protect your elbows and wrists, consider using an EZ curl bar which offers a more natural grip angle than a straight barbell.
What are common mistakes when doing Barbell Lying Close grip Triceps Extension?
Flaring elbows out too wide shifts tension from the triceps to the shoulders and reduces effectiveness; keep elbows pointing forward and relatively tucked. Using momentum or swinging the weight compromises triceps isolation and can lead to injury; maintain a slow, controlled movement focusing solely on elbow extension. Allowing the upper arms to move or lowering the bar too far behind the head reduces triceps tension; ensure only your forearms move, keeping upper arms stable and perpendicular to the floor.
Related exercises
Barbell One Arm Floor Press
Upper Arms · Triceps Brachii · Barbell
Barbell Decline Close Grip To Skull Press
Upper Arms · Triceps Brachii · Barbell
Triceps Press (high bar position)
Upper Arms · Body weight
Triceps Press (low bar position)
Upper Arms · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Body Up
Upper Arms · Body weight
Track every rep of Barbell Lying Close grip Triceps Extension.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store