Barbell Close-grip Bench Press vs Barbell Lying Back Of The Head Tricep Extension: Complete Comparis

Barbell Close-grip Bench Press vs Barbell Lying Back Of The Head Tricep Extension — two staple triceps builders with very different mechanics. If you want clear guidance on which to use for hypertrophy, strength, or programming, you’re in the right place. I’ll compare primary and secondary muscle activation, show technique cues (hand spacing, elbow path, tempo), cover equipment and progression options, and give practical recommendations for rep ranges and safety. By the end you’ll know which exercise to prioritize based on your goal and how to perform each to maximize triceps stimulus.

Similarity Score: 85%

Exercise A

Barbell Close-grip Bench Press

Target Triceps

Equipment Barbell

Body Part Upper-arms

Difficulty Intermediate

Movement Compound

Secondary Muscles

Chest Shoulders

Exercise B

Barbell Lying Back Of The Head Tricep Extension

Target Triceps

Equipment Barbell

Body Part Upper-arms

Difficulty Intermediate

Movement Isolation

Secondary Muscles

Shoulders

Attribute	Barbell Close-grip Bench Press	Barbell Lying Back Of The Head Tricep Extension
Target Muscle	Triceps	Triceps
Body Part	Upper-arms	Upper-arms
Equipment	Barbell	Barbell
Difficulty	Intermediate	Intermediate
Movement Type	Compound	Isolation
Secondary Muscles	2	1

Secondary Muscles Activated

Barbell Close-grip Bench Press

Chest Shoulders

Barbell Lying Back Of The Head Tricep Extension

Shoulders

Visual Comparison

Barbell Close-grip Bench Press

Barbell Lying Back Of The Head Tricep Extension

Key Differences

Barbell Close-grip Bench Press is a compound movement, while Barbell Lying Back Of The Head Tricep Extension is an isolation exercise.
Both exercises target the Triceps using Barbell. The main differences are in their movement patterns and muscle activation angles.

Pros & Cons

Barbell Close-grip Bench Press

+ Pros

Loads triceps with heavy external resistance — ideal for strength phases (3–6 reps).
Builds pressing carryover to bench and overhead movements.
Also trains chest and anterior deltoid, giving compound muscle stimulus.
Efficient: works multiple muscle groups in one movement.

− Cons

Requires bench and safe racking system or spotter for heavy loads.
Higher technical demand — needs solid bar path and bracing.
Less isolation on long head compared to overhead-style extensions.

Barbell Lying Back Of The Head Tricep Extension

+ Pros

Strong isolation of the triceps long head due to shoulder position and stretch.
Easier to perform without a spotter — can use floor variation.
Excellent for hypertrophy work with high TUT (8–15+ rep ranges).
Less pectoral involvement, letting you target triceps directly.

− Cons

Places significant stress on elbow tendons if volume or load is excessive.
Limited progression ceiling compared with compound pressing for strength.
Requires careful elbow positioning to avoid flaring and shoulder strain.

When Each Exercise Wins

For muscle hypertrophy: Barbell Lying Back Of The Head Tricep Extension

The lying back-of-head extension puts the long head under greater stretch and allows high time-under-tension (8–15 reps), which is ideal for hypertrophy. Use controlled 3–4 second eccentrics and full but safe ROM to maximize muscle fiber recruitment.

For strength gains: Barbell Close-grip Bench Press

Close-grip bench lets you move heavier loads (3–6 rep ranges) and improves elbow extension strength under compressive load, transferring to overall pressing strength and increases in one-rep max.

For beginners: Barbell Close-grip Bench Press

Learning a compound press builds foundational strength and motor patterns across chest, shoulders, and triceps. Start light, focus on grip roughly shoulder-width, tight scapular retraction, and a controlled bar path.

For home workouts: Barbell Lying Back Of The Head Tricep Extension

You can perform a floor variation with minimal equipment and lower risk without a rack. It lets you target triceps effectively even with lighter loads or an EZ-bar.

Frequently Asked Questions

Can I do both Barbell Close-grip Bench Press and Barbell Lying Back Of The Head Tricep Extension in the same workout?

Yes. Pair them by doing close-grip bench first as a compound heavy movement (3–6 sets of 3–6 reps) followed by skull crushers for 3–4 sets of 8–15 reps to add targeted volume. Reduce total volume if you experience elbow soreness.

Which exercise is better for beginners?

Start with the close-grip bench press to develop pressing mechanics and full-body bracing. Use light loads, focus on hand spacing (about shoulder-width), and master breathing and scapular control before increasing weight.

How do the muscle activation patterns differ?

Close-grip bench produces peak triceps activation near lockout while also engaging pecs and anterior delts due to horizontal force vectors. Lying back-of-head extensions bias the long head with greater eccentric stretch and mid-range tension, producing steadier activation throughout the rep.

Can Barbell Lying Back Of The Head Tricep Extension replace Barbell Close-grip Bench Press?

Not fully. Skull crushers are a superior isolation tool for hypertrophy but can’t match the heavy-loading strength adaptations and multi-joint carryover of the close-grip bench. Use skull crushers to supplement—not replace—compound pressing.

Expert Verdict

Use the close-grip bench press when your goal is raw pressing strength and multi-muscle development — it allows heavier loading and builds functional pressing power. Prioritize it during strength phases (3–6 reps) and as a main compound accessory. Choose the barbell lying back-of-head tricep extension when your goal is focused triceps hypertrophy, especially targeting the long head; program it for 8–15 reps with slow eccentrics and strict elbow control. For best results, cycle both: use close-grip bench to build load tolerance and skull crushers to add targeted volume and shape the long head.

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