10 Best Barbell Lying Triceps Extension Alternatives for Triceps Strength
The Barbell Lying Triceps Extension is done lying on your back with a barbell. Ranked closest by our scoring: the Barbell Lying Triceps Extension Skull Crusher, the Lying Close-grip Barbell Triceps Press To Chin and the EZ Barbell Decline Triceps Extension. A harder version, the Barbell Decline Close Grip To Skull Press, is listed below as a progression rather than a swap.
The Barbell Lying Triceps Extension has you lie on a bench, lower a barbell from arms extended over your chest down to your forehead by bending only your elbows, then press it back up. The Barbell Lying Triceps Extension Skull Crusher is the closest match, using the same bar, the same bench position and the same lower-to-the-forehead path. If your gym only stocks an EZ bar, the Lying Close-grip Barbell Triceps Press To Chin swaps in a narrower grip and a path toward your chin instead.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Barbell Lying Triceps Extension
- Primary muscle
- Triceps
- Equipment
- Barbell
- Difficulty
- Intermediate
- Type
- Isolation
Secondary muscles: Shoulders
How to perform Barbell Lying Triceps Extension
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment at the bottom, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Ranked Barbell Lying Triceps Extension Alternatives
10 substitutes, ranked by how closely each one matches the Barbell Lying Triceps 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.
Best match - Triceps
- Barbell
- Intermediate
- Isolation
It uses the same equipment and still works the triceps.
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment when the barbell is just above your forehead, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: extension, the same as the Barbell Lying Triceps Extension
- Primary muscle: triceps, the same as the Barbell Lying Triceps Extension
- Equipment: free weights, the same as the Barbell Lying Triceps Extension
- Body position: lying on your back, the same as the Barbell Lying Triceps Extension
- Triceps
- Ez-barbell
- Intermediate
- Isolation
A good swap when you have an EZ bar to work with, and it still works the triceps.
How to perform this exercise
- While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
- Extend your arms in front of you as you hold the barbell over your chest. The arms should be perpendicular to your torso (90-degree angle). This will be your starting position.
- As you inhale, lower the bar in a semi-circular motion by bending at the elbows and while keeping the upper arm stationary and elbows in. Keep lowering the bar until it lightly touches your chin.
- As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Barbell Lying Triceps Extension
- Equipment: free weights, the same as the Barbell Lying Triceps Extension
- Body position: lying on your back, the same as the Barbell Lying Triceps Extension
- Triceps
- Ez-barbell
- Intermediate
- Isolation
How to perform this exercise
- Lie on a decline bench with your head lower than your feet and your feet secured.
- Hold the ez barbell with an overhand grip, hands shoulder-width apart.
- Extend your arms fully, keeping your elbows close to your head.
- Lower the barbell slowly towards your forehead, bending your elbows.
- Pause for a moment, then extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: extension, the same as the Barbell Lying Triceps Extension
- Primary muscle: triceps, the same as the Barbell Lying Triceps Extension
- Equipment: free weights, the same as the Barbell Lying Triceps Extension
- Body position: lying on your back, the same as the Barbell Lying Triceps Extension
4. Barbell Reverse Grip Skullcrusher
96% match- Triceps
- Barbell
- Intermediate
- Isolation
Pick this when you want an easier version that still works the triceps.
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with a reverse grip, palms facing towards your face, and your hands shoulder-width apart.
- Extend your arms straight up over your chest, keeping your elbows in and your wrists straight.
- Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
- Pause for a moment at the bottom, then extend your arms back up to the starting position.
- 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 Triceps Extension
- Equipment: free weights, the same as the Barbell Lying Triceps Extension
- Body position: lying on your back, the same as the Barbell Lying Triceps Extension
5. Olympic Barbell Triceps Extension
95% match- Triceps
- Barbell
- Intermediate
- Isolation
The same equipment, taken with a narrow grip.
How to perform this exercise
- Start by standing with your feet shoulder-width apart and holding the barbell with an overhand grip.
- Raise the barbell above your head, fully extending your arms.
- Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: extension, the same as the Barbell Lying Triceps Extension
- Primary muscle: triceps, the same as the Barbell Lying Triceps Extension
- Equipment: free weights, the same as the Barbell Lying Triceps Extension
- Body position: lying on your back, the same as the Barbell Lying Triceps Extension
6. Decline EZ Bar Triceps Extension
95% match- Triceps
- Ez-barbell
- Intermediate
- Isolation
How to perform this exercise
- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
- Lift the bar back to the starting position by contracting the triceps and exhaling.
- Repeat until the recommended amount of repetitions is performed.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: extension, the same as the Barbell Lying Triceps Extension
- Primary muscle: triceps, the same as the Barbell Lying Triceps Extension
- Equipment: free weights, the same as the Barbell Lying Triceps Extension
- Body position: lying on your back, the same as the Barbell Lying Triceps Extension
Progression
- Triceps
- Barbell
- Intermediate
- Compound
Pick this when you want a harder version that still works the triceps.
How to perform this exercise
- Lie on a decline bench with your head lower than your feet and hold a barbell with a close grip.
- Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
- Pause for a moment, then extend your arms to press the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Primary muscle: triceps, the same as the Barbell Lying Triceps Extension
- Equipment: free weights, the same as the Barbell Lying Triceps Extension
- Body position: lying on your back, the same as the Barbell Lying Triceps Extension
- Triceps
- Barbell
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold a barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: extension, the same as the Barbell Lying Triceps Extension
- Primary muscle: triceps, the same as the Barbell Lying Triceps Extension
- Equipment: free weights, the same as the Barbell Lying Triceps Extension
- Body position: lying on your back, the same as the Barbell Lying Triceps Extension
9. Lying Triceps Press
94% match- Triceps
- Ez-barbell
- Intermediate
- Isolation
How to perform this exercise
- Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor.
- Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length. Tip: The arms should be perpendicular to the torso and the floor. The elbows should be tucked in. This is the starting position.
- As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary.
- At that point, use the triceps to bring the weight back up to the starting position as you breathe out.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Barbell Lying Triceps Extension
- Equipment: free weights, the same as the Barbell Lying Triceps Extension
- Body position: lying on your back, the same as the Barbell Lying Triceps Extension
10. Ez-bar Skullcrusher
91% match- Triceps
- Ez-barbell
- Intermediate
- Isolation
How to perform this exercise
- Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
- Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
- Lift the bar back to the starting position by extending the elbow and exhaling.
- Repeat.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Barbell Lying Triceps Extension
- Equipment: free weights, the same as the Barbell Lying Triceps Extension
- Body position: lying on your back, the same as the Barbell Lying Triceps Extension
Why You Might Need a Barbell Lying Triceps Extension Alternative
A lifter reaches for a swap here for practical reasons: the flat bench and straight bar are tied up, the gym only stocks an EZ bar, or a shoulder-width overhand grip is not the one you want to hold for a full set. The Barbell Lying Triceps Extension keeps your upper arms still while your elbows do the work, lowering the bar to your forehead and pressing it back up, and every alternative still puts the triceps in charge of the lift. What changes is the bar, the grip, the bench angle and, on the behind-the-head versions, where the bar travels: an EZ bar angles your grip, a close grip narrows your hand spacing, a decline bench changes the angle you press from, and a reverse grip turns your palms toward your face.
How to Choose the Right Barbell Lying Triceps Extension Substitute
Start with the Barbell Lying Triceps Extension Skull Crusher if you want almost no change at all: same bar, same bench position, same path to the forehead, so it drops in without asking anything new of you. If your gym only has an EZ bar, the Lying Close-grip Barbell Triceps Press To Chin or the Ez-bar Skullcrusher give you the same elbow-bending press with a bar that sits at an angle instead of straight across. If an overhand grip is not the one you want today, the Barbell Reverse Grip Skullcrusher turns your palms toward your face instead. If you want the decline angle with a straight bar rather than an EZ bar, the Barbell Decline Close Grip To Skull Press keeps the same elbow-bending motion on a decline bench with a close grip.
Barbell Lying Triceps Extension FAQ
Do I need a straight bar or can I use an EZ bar instead?
Either works. The Lying Close-grip Barbell Triceps Press To Chin, the EZ Barbell Decline Triceps Extension, the Decline EZ Bar Triceps Extension, the Lying Triceps Press and the Ez-bar Skullcrusher all keep the same elbow-bending press on an EZ bar, which angles your grip instead of holding it straight across.
What changes if I use a reverse grip instead of overhand?
The Barbell Reverse Grip Skullcrusher turns your palms toward your face instead of down, which changes how the bar sits in your hands through the lowering and pressing motion. Everything else, the bench, the muscle doing the work and the range you move through, stays the same as the standard lying extension.
Does any alternative bring the chest and shoulders into the lift as well?
No, and the Barbell Decline Close Grip To Skull Press is the example that shows why. It keeps the upper arms still and bends only at the elbows, so the triceps still carry the lift. What it changes is the bench angle and the grip width, not the muscle doing the pressing.
How does a decline bench change the plain triceps extension?
The EZ Barbell Decline Triceps Extension and the Decline EZ Bar Triceps Extension both press from a downward angle instead of a flat bench, with your head lower than your feet. Both swap the straight bar for an EZ bar and still lower to the forehead with the upper arms held still, so the bench angle and the bar are what change, not the muscle worked.
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