Barbell Lying Close Grip Triceps Extension

Barbell Lying Close Grip Triceps Extension Exercise Description

The barbell lying close‑grip triceps extension strengthens the triceps brachii by emphasizing elbow extension with minimal shoulder motion. Lying on a flat bench provides stability so the triceps can work through a controlled range without momentum. A grip slightly narrower than shoulder width keeps the wrists aligned and helps keep the elbows close to the torso. The long head of the triceps is placed under stretch due to the shoulder’s flexed position, while the lateral and medial heads contribute throughout the press back to full elbow extension. Scapular retraction and a neutral spine support shoulder positioning and help maintain consistent lever mechanics. Expect the forearms to move around the elbow as the upper arms remain relatively still, with smooth control in both directions.

Muscle Groups: Triceps
Target Muscles: Triceps Brachii - Long Head
Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Arms, Upper Arms
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Barbell
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Elbow Extensors
Joint Involvement: Single-joint
Muscle Location: Inner Tricep
Movement Direction: Other
Muscle Position: Posterior
Gender: Female

How To Do The Barbell Lying Close Grip Triceps Extension Exercise

‘- Lie supine on a flat bench with feet flat, head/shoulders/hips in contact.
– Grip the barbell just inside shoulder width with full thumbs; wrists straight and stacked over forearms.
– Unrack and position the bar above the upper chest with elbows extended; lightly retract and depress the scapulae; brace the trunk.
– Set the upper arms vertical or slightly angled back toward the head; keep elbows close (not flared wide).
– Hinge only at the elbows to lower the bar under control toward the forehead or slightly behind it.
– Keep upper arms stationary; avoid letting the shoulders drift forward or the ribs flare.
– Descend to a comfortable depth without losing wrist or shoulder position.
– Extend the elbows to return the bar to the start; finish in full extension without forceful locking or shrugging.
– Maintain a smooth tempo and continuous control; keep wrists neutral throughout.
– After the final repetition, stabilize and rack the bar with control.

Barbell Lying Close Grip Triceps Extension Tips

‘- Keep your head, shoulders, and hips in contact with the bench, with feet flat for a stable base.
– Grip the bar just inside shoulder width with full thumbs, keeping wrists straight and stacked over the forearms.
– Lightly retract and depress your shoulder blades and brace your trunk before starting the first rep.
– Set your upper arms vertical or slightly angled back toward your head and keep your elbows close to your torso.
– Focus on hinging only at the elbows so the forearms move while the upper arms stay relatively still.
– Lower the bar under control toward your forehead or slightly behind it, avoiding momentum.
– Maintain a neutral wrist position throughout the entire range of motion.
– Descend only as far as you can without losing wrist alignment or letting the shoulders drift forward.
– Extend the elbows smoothly back to full extension without forcefully locking out or shrugging.
– Use a smooth, continuous tempo in both directions, then stabilize the bar and rack it with control after the last rep.

Barbell Lying Close Grip Triceps Extension Beginner Introduction

The barbell lying close‑grip triceps extension is a barbell exercise performed on a flat bench that highlights elbow movement more than shoulder motion. The lifter lies on the bench with the bar held using a narrower grip, so the hands sit slightly inside shoulder width. With the arms roughly upright and the elbows near the sides, the bar travels in an arc as the forearms move around the elbow joint. This setup encourages the triceps to handle most of the work, with the long portion at the back of the upper arm under noticeable tension while the other parts assist through the whole lift.

Because the body rests along the bench, the trunk and hips provide a steady base, while a lightly engaged midsection and upper back help support shoulder position. The wrists stay aligned with the forearms, reducing extra strain through the hands and arms. Smooth, controlled motion in both directions characterizes this exercise, emphasizing consistent tension on the triceps rather than momentum.