Barbell Seated Close grip Behind Neck Triceps Extension
Sculpt your triceps with the Barbell Seated Close Grip Behind Neck Triceps Extension.
Description
A seated exercise that targets the triceps by extending the arms with a barbell held behind the neck.
How to Do Barbell Seated Close grip Behind Neck Triceps Extension
- 1Setup
Sit upright on a flat bench, holding a barbell on your thighs with an overhand, close grip (6-8 inches apart).
- 2Setup
Carefully press the barbell overhead, fully extending your arms, then lower it just behind your head by bending your elbows.
- 3Setup
Your elbows should point forward, upper arms stable and perpendicular to the floor, with the barbell positioned just behind your head.
- 4
Exhale as you powerfully extend your elbows, pressing the barbell straight overhead until your arms are fully extended without locking the joints.
- 5
Inhale as you slowly and controlled lower the barbell back to the starting position behind your head, feeling the stretch in your triceps.
- 6
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.
Variations
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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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