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 Bodyweight Kneeling Triceps Extension, the Body Tricep Press and the Triceps Press.
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.
Best 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
- Kneel down on the ground with your knees hip-width apart.
- Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
- Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
- Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
- 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
- Movement: extension, the same as the Barbell Lying Triceps Extension
- Primary muscle: triceps, the same as the Barbell Lying Triceps Extension
- Equipment: bodyweight only, not free weights
- Body position: kneeling, not lying on your back
2. Body Tricep Press
57% match- Triceps
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Position a bar in a rack at chest height.
- 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.
- Begin by flexing the elbow, lowering yourself towards the bar.
- Pause, and then reverse the motion by extending the elbows.
- 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 Triceps Extension
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
3. Triceps Press
57% match- Triceps
- Bodyweight
- Intermediate
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Extend your arms straight out in front of you, parallel to the ground.
- Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
- Pause for a moment at the bottom, then push yourself 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: bodyweight only, not free weights
- Body position: kneeling, not lying on your back
4. Incline Close-grip Push-up
56% match- Triceps
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
- Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
- Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
- Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
- 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 Triceps Extension
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
5. Incline Push-up Close-grip
56% match- Triceps
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
- Place your hands next to one another on the bar.
- Position your feet back from the bar with arms and body straight. This will be your starting position.
- Keeping your body straight, lower your chest to the bar by bending the arms.
- Return to the starting position by extending the elbows, pressing yourself back up.
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 Triceps Extension
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- 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.
- Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
- Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
- 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 Triceps Extension
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
- Balance: harder to stay steady on than the Barbell Lying Triceps Extension
7. Three Bench Dip
52% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Sit on a bench with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body until your upper arms are parallel to the ground.
- Push yourself back up to the starting position.
- 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 Triceps Extension
- Equipment: bodyweight only, not free weights
- Body position: seated, not lying on your back
8. Body-up
52% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- 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.
- Extend your legs out in front of you, keeping your heels on the ground and your body straight.
- Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
- Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
- 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 Triceps Extension
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
9. Push-ups - Close Triceps Position
52% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- 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.
- Lower yourself until your chest almost touches the floor as you inhale.
- 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.
- 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 Triceps Extension
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
10. Triceps Dip (Between Benches)
52% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- 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 Triceps Extension
- Equipment: bodyweight only, not free weights
- Body position: standing, not lying on your back
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.
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