Barbell Seated Close grip Behind Neck Triceps Extension
Sculpt your triceps with the Barbell Seated Close Grip Behind Neck Triceps Extension.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Seated Close grip Behind Neck Triceps Extension
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Barbell Lying Back of the Head Tricep Extension
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Barbell Seated Overhead Triceps Extension
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EZ Bar Lying Close Grip Triceps Extension Behind Head
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Description
A seated exercise that targets the triceps by extending the arms with a barbell held behind the neck.
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How to do Barbell Seated Close grip Behind Neck Triceps Extension
- 01Setup
Sit upright on a flat bench, holding a barbell on your thighs with an overhand, close grip (6-8 inches apart).
- 02Setup
Carefully press the barbell overhead, fully extending your arms, then lower it just behind your head by bending your elbows.
- 03Setup
Your elbows should point forward, upper arms stable and perpendicular to the floor, with the barbell positioned just behind your head.
- 04
Exhale as you powerfully extend your elbows, pressing the barbell straight overhead until your arms are fully extended without locking the joints.
- 05
Inhale as you slowly and controlled lower the barbell back to the starting position behind your head, feeling the stretch in your triceps.
- 06
Ensure your upper arms remain stationary throughout the movement, isolating the triceps for each repetition.
Tips
- Keep your elbows tucked in and pointing forward throughout the movement to maximize triceps activation and protect your shoulder joints.
- Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to lower the barbell, to enhance muscle growth and minimize injury risk.
- Achieve a full range of motion by lowering the barbell sufficiently behind your head for a deep triceps stretch and fully extending your arms at the top without locking.
- If lifting heavy, consider having a spotter assist you in racking and unracking the barbell, and to help if you struggle during a repetition.
Common mistakes
- Flaring elbows outward reduces triceps isolation and can strain the shoulders; keep your elbows pointing forward and close to your head.
- Using excessive momentum to lift the weight diminishes triceps engagement; focus on a slow, controlled contraction and extension, especially during the lowering phase.
- Performing partial repetitions limits muscle development; ensure you lower the barbell fully behind your head for a complete stretch and extend your arms entirely at the top.
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Get Ellim — FreeQuestions
Is Barbell Seated Close grip Behind Neck Triceps Extension good for beginners?
Barbell Seated Close grip Behind Neck 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 Seated Close grip Behind Neck Triceps Extension?
You need Barbell to perform Barbell Seated Close grip Behind Neck 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 Seated Close grip Behind Neck Triceps Extension?
Keep your elbows tucked in and pointing forward throughout the movement to maximize triceps activation and protect your shoulder joints. Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to lower the barbell, to enhance muscle growth and minimize injury risk. Achieve a full range of motion by lowering the barbell sufficiently behind your head for a deep triceps stretch and fully extending your arms at the top without locking. If lifting heavy, consider having a spotter assist you in racking and unracking the barbell, and to help if you struggle during a repetition.
What are common mistakes when doing Barbell Seated Close grip Behind Neck Triceps Extension?
Flaring elbows outward reduces triceps isolation and can strain the shoulders; keep your elbows pointing forward and close to your head. Using excessive momentum to lift the weight diminishes triceps engagement; focus on a slow, controlled contraction and extension, especially during the lowering phase. Performing partial repetitions limits muscle development; ensure you lower the barbell fully behind your head for a complete stretch and extend your arms entirely at the top.
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Free · iPhone only · Available on the App Store