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.
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.
How to Do Barbell Lying Close grip Triceps Extension
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
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.
- 5
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.
Variations
Barbell Lying Triceps Extension
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Barbell Lying extension
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