Barbell Seated Close Grip Behind Neck Triceps Extension

Also known as: seated barbell close grip behind neck triceps extension

Intermediate

Triceps

Barbell

Chasing lockout strength and arm thickness? Barbell Seated Close Grip Behind Neck Triceps Extension uses heavy bilateral barbell loading to get there.

How to do Barbell Seated Close Grip Behind Neck Triceps Extension

Sit on a bench with your back straight and feet flat on the ground.
Hold the barbell with a close grip behind your neck, palms facing forward.
Keep your elbows close to your head and slowly lower the barbell towards the back of your head.
Pause for a moment, then extend your arms back up to the starting position.
Repeat for the desired number of repetitions.

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Barbell Seated Close Grip Behind Neck 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 Seated Close Grip Behind Neck Triceps Extension Mistakes

Bouncing the bar to get through the hardest inch

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

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Adding weight faster than technique can absorb it

Hold a weight until every rep looks identical, then move up.

Easier and Harder Than Barbell Seated Close Grip Behind Neck Triceps Extension

Easier progression

Close-grip Push-up

Harder progression

Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster)

Swap Barbell Seated Close Grip Behind Neck Triceps Extension For

Ez Barbell Incline Triceps Extension

Weighted Bench Dip

Dumbbell Seated Bent Over Alternate Kickback

Barbell Seated Close Grip Behind Neck Triceps Extension — Frequently Asked Questions

How do you do the Barbell Seated Close Grip Behind Neck Triceps Extension?

Sit on a bench with your back straight and feet flat on the ground. Hold the barbell with a close grip behind your neck, palms facing forward. Keep your elbows close to your head and slowly lower the barbell towards the back of your head. 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 Seated Close Grip Behind Neck Triceps Extension work?

The Barbell Seated Close Grip Behind Neck 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 Seated Close Grip Behind Neck 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 Seated Close Grip Behind Neck 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 Seated Close Grip Behind Neck Triceps Extension?

Try the Ez Barbell Incline Triceps Extension, Weighted Bench Dip or the Dumbbell Seated Bent Over Alternate Kickback. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Barbell Seated Close Grip Behind Neck Triceps Extension the same as the seated barbell close grip behind neck triceps extension?

Yes. The Barbell Seated Close Grip Behind Neck Triceps Extension is also commonly called the seated barbell close grip behind neck triceps extension. Different gyms and training programs label it differently, but "seated barbell close grip behind neck triceps extension" refer to this same movement.