Barbell Lying Close-grip Triceps Extension

Also known as: lying barbell close-grip triceps extension

Intermediate

Triceps

Barbell

Skip the guesswork: Barbell Lying Close-grip Triceps Extension leans on heavy bilateral barbell loading for elbow strength that finishes presses.

How to do Barbell Lying Close-grip Triceps Extension

Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
Extend your arms fully, lifting the barbell above your chest.
Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
Pause for a moment at the bottom, then extend your arms back to the starting position.
Repeat for the desired number of repetitions.

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Barbell Lying Close-grip Triceps Extension Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Take the smallest plate jump available once the reps are clean.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Reset the bar between reps rather than bouncing.

Common Barbell Lying Close-grip Triceps Extension Mistakes

Bouncing the bar to get through the hardest inch

Pause briefly so the muscle, not the rebound, does the work.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Easier and Harder Than Barbell Lying Close-grip Triceps Extension

Easier progression

Overhead Triceps Extension

Harder progression

Triceps Dip (between Benches)

Swap Barbell Lying Close-grip Triceps Extension For

Triceps Dips Floor

Medicine Ball Close Grip Push Up

Ez Barbell Incline Triceps Extension

Barbell Lying Close-grip Triceps Extension — Frequently Asked Questions

How do you do the Barbell Lying Close-grip Triceps Extension?

Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up. Extend your arms fully, lifting the barbell above your chest. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Lying Close-grip Triceps Extension work?

The Barbell Lying Close-grip Triceps Extension primarily targets the triceps. It is classified as a arms exercise and is performed with a barbell.

How many sets and reps of the Barbell Lying Close-grip Triceps Extension should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Lying Close-grip Triceps Extension good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Barbell Lying Close-grip Triceps Extension?

Try the Triceps Dips Floor, Medicine Ball Close Grip Push Up or the Ez Barbell Incline Triceps Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Barbell Lying Close-grip Triceps Extension the same as the lying barbell close-grip triceps extension?

Yes. The Barbell Lying Close-grip Triceps Extension is also commonly called the lying barbell close-grip triceps extension. Different gyms and training programs label it differently, but "lying barbell close-grip triceps extension" refer to this same movement.