10 Best Alternatives to Barbell Lying Close-grip Triceps Extension

The Barbell Lying Close-grip Triceps Extension is done lying on your back with a barbell. Ranked closest by our scoring: the Barbell Lying Extension, the EZ Bar Lying Close Grip Triceps Extension Behind Head and the Barbell Lying Close-grip Press. Three harder versions, the Close-grip Barbell Bench Press, the Jm Press and the Reverse Triceps Bench Press, are listed below as progressions rather than swaps.

Barbell Lying Close-grip Triceps ExtensionWatch the Barbell Lying Close-grip Triceps Extension

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Lying Close-grip Triceps Extension

The steps for the Barbell Lying Close-grip Triceps Extension itself, so you can judge how close each substitute below really is.

Triceps, with shoulders · Barbell · Intermediate · Isolation

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

The 10 Best Barbell Lying Close-grip Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Lying Close-grip Triceps Extension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Lying ExtensionPlay demonstration

    1. Barbell Lying Extension

    99% match

    Triceps · Intermediate · Isolation

    It uses the same equipment and still works the triceps.

    • Barbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
    2. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
    3. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
    4. Pause for a moment, then extend your arms back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Lying Close-grip Triceps Extension
    • Equipment: free weights, the same as the Barbell Lying Close-grip Triceps Extension
    • Body position: lying on your back, the same as the Barbell Lying Close-grip Triceps Extension
  2. EZ Bar Lying Close Grip Triceps Extension Behind HeadPlay demonstration

    2. EZ Bar Lying Close Grip Triceps Extension Behind Head

    99% match

    Triceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the triceps.

    • Ez-barbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
    2. Hold the ez barbell with a close grip, palms facing up, and extend your arms straight up over your chest.
    3. Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
    4. Pause for a moment, then extend your arms back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Lying Close-grip Triceps Extension
    • Equipment: free weights, the same as the Barbell Lying Close-grip Triceps Extension
    • Body position: lying on your back, the same as the Barbell Lying Close-grip Triceps Extension
  4. Close-grip Barbell Bench Press

    Progression

    4. Close-grip Barbell Bench Press

    95% match

    Triceps · Intermediate · Compound

    Pick this when you want a harder version that still works the triceps.

    • Barbell
    How to perform it
    1. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
    2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
    3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
    4. Repeat the movement for the prescribed amount of repetitions.
    5. When you are done, place the bar back in the rack.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Lying Close-grip Triceps Extension
    • Equipment: free weights, the same as the Barbell Lying Close-grip Triceps Extension
    • Body position: lying on your back, the same as the Barbell Lying Close-grip Triceps Extension

  8. Progression

    8. Jm Press

    94% match

    Triceps · Advanced · Compound

Why You Might Need a Barbell Lying Close-grip Triceps Extension Alternative

You may need substitutes for equipment limits, elbow or wrist pain, or to remove the bench and barbell from your plan. Barbell skull-crusher mechanics place high shear on the elbow and require a stable bench; switching to cables or dumbbells reduces torque spikes and allows unilateral work. For rehab, choose exercises that permit partial range and lighter eccentrics, cue: perform slow 3–4 second eccentrics to lower joint stress while preserving triceps tension. For hypertrophy, rotate movement patterns to hit the long head (overhead positions) or emphasize the lateral head (horizontal elbow extension) to avoid adaptation.

Barbell Lying Close-grip Triceps Extension FAQ

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

It primarily targets the triceps brachii, lateral, long and medial heads, through elbow extension. The long head gets more tension when the shoulder is extended; cue: keep your upper arm vertical to bias elbow extension and limit shoulder contribution.

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