Barbell Lying Close Grip Triceps Extension
Description
The barbell lying close grip triceps extension is performed lying on a flat bench with a close grip on a barbell. The bar is lowered to the forehead or just behind the head and extended back. The close grip biases the medial and lateral triceps heads. It is a brutal triceps mass builder.
Muscle Group
Equipment Required
Barbell Lying Close Grip Triceps Extension Instructions
- Lie on a flat bench with feet flat on the floor.
- Hold a barbell with a close grip about hand-width apart.
- Position the bar over your forehead with arms extended.
- Brace your core and keep your back flat against the bench.
- Bend at the elbows to lower the bar toward your forehead.
- Keep your upper arms vertical and only the elbows moving.
- Stop just before the bar touches your forehead.
- Extend the elbows to return to the start position.
Barbell Lying Close Grip Triceps Extension Form & Visual
Barbell Lying Close Grip Triceps Extension Benefits
- Targets the medial and lateral triceps
- Builds triceps mass
- Allows heavy loading
- Strong hypertrophy move
- Useful for arm size
- Builds elbow extension strength
Barbell Lying Close Grip Triceps Extension Muscles Worked
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Triceps brachii (long head)
Barbell Lying Close Grip Triceps Extension Variations & Alternatives
- Skull Crusher
- Close Grip Bench Press
- JM Press
- Lying Triceps Extension
