10 Best Barbell Lying Extension Alternatives for Triceps Strength

The Barbell Lying Extension is done lying on your back with a barbell. Ranked closest by our scoring: the Body Tricep Press, the Close-grip Push-up Off Of A Dumbbell and the Triceps Press.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Lying Extension

Barbell Lying ExtensionPlay demonstration
Primary muscle
Triceps
Equipment
Barbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders

How to perform Barbell Lying Extension
  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.
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Ranked Barbell Lying Extension Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Lying Extension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Body Tricep Press

    1. Body Tricep Press

    76% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

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

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Lying Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Close-grip Push-up Off Of A Dumbbell

    2. Close-grip Push-up Off Of A Dumbbell

    76% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
    2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
    3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
    4. After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Lying Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Triceps PressPlay demonstration

    3. Triceps Press

    75% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself 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 Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
    • Balance: easier to stay steady on than the Barbell Lying Extension
  4. Body-upPlay demonstration

    4. Body-up

    72% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Lying Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  5. Push-ups - Close Triceps Position

    5. Push-ups - Close Triceps Position

    72% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
    2. Lower yourself until your chest almost touches the floor as you inhale.
    3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Lying Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Triceps Dip (Between Benches)Play demonstration

    6. Triceps Dip (Between Benches)

    72% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Lying Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  7. Bench Dip (Knees Bent)Play demonstration

    7. Bench Dip (Knees Bent)

    72% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Lying Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  8. Bench Dip On FloorPlay demonstration

    8. Bench Dip On Floor

    71% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Lying Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  9. Three Bench DipPlay demonstration

    9. Three Bench Dip

    71% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Lying Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  10. Close-grip Push-up (On Knees)Play demonstration

    10. Close-grip Push-up (On Knees)

    71% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
    2. Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
    3. Pause for a moment when your chest is just above the ground.
    4. Push through your palms to straighten your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Lying Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

Why You Might Need a Barbell Lying Extension Alternative

You may substitute Barbell Lying Extensions for several reasons: elbow pain from end-range loading, lack of a barbell or bench, or a need for different triceps head emphasis. Overhead variants shift load to the long head, while pressdown and dip variations emphasize the lateral and medial heads. If you have elbow irritation, pick cable or band pushdowns that allow a neutral wrist and gradual tension. Technique cue: hinge only at the elbow and avoid shoulder extension to minimize unnecessary anterior deltoid involvement and reduce joint shear.

How to Choose the Right Barbell Lying Extension Substitute

Match the substitute to your goals, equipment, and symptom profile. For hypertrophy with heavy axial load use close-grip bench press, keep wrists stacked over elbows and drive through the palms. For isolated long-head stretch choose overhead dumbbell extensions and maintain a slight shoulder flexion to lengthen the long head. If you have tendon issues, use cables or bands to control tension across the range; cue: move slowly, pause at mid-range to confirm triceps activation and avoid rapid recoil. Also consider progressive loading and reproducible setup for consistent overload.

Barbell Lying Extension FAQ

What muscles does Barbell Lying Extension work?

Barbell Lying Extensions primarily target the triceps brachii, especially the long and lateral heads. The exercise isolates elbow extension, so the anterior deltoid and chest contribute minimally when you keep the elbows fixed.

What is the best bodyweight alternative to Barbell Lying Extension?

Weighted or bodyweight dips are the best bodyweight alternative; they load elbow extension and shoulder position while allowing heavy progression. Cue: keep the torso slightly upright and elbows close to the ribs to bias the triceps rather than the chest.

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