10 Barbell Behind-Neck Triceps Extension Alternatives for Elbow Pain

The Barbell Seated Close Grip Behind Neck Triceps Extension is done seated with a barbell. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the Bench Dip (Knees Bent) and the Bench Dip On Floor.

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

Original Exercise: Barbell Seated Close Grip Behind Neck Triceps Extension

Barbell Seated Close Grip Behind Neck Triceps ExtensionPlay demonstration
Primary muscle
Triceps
Equipment
Barbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders

How to perform Barbell Seated Close Grip Behind Neck Triceps Extension
  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold the barbell with a close grip behind your neck, palms facing forward.
  3. Keep your elbows close to your head and slowly lower the barbell towards the back of your head.
  4. Pause for a moment, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.
Filter Barbell Seated Close Grip Behind Neck Triceps Extension alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Barbell Seated Close Grip Behind Neck Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Seated Close Grip Behind Neck 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.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    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. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. 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 Seated Close Grip Behind Neck Triceps Extension
    • Primary muscle: triceps, the same as the Barbell Seated Close Grip Behind Neck Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not seated
  2. Bench Dip (Knees Bent)Play demonstration

    2. Bench Dip (Knees Bent)

    63% 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 Seated Close Grip Behind Neck Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Barbell Seated Close Grip Behind Neck Triceps Extension
    • Balance: harder to stay steady on than the Barbell Seated Close Grip Behind Neck Triceps Extension
  3. Bench Dip On FloorPlay demonstration

    3. Bench Dip On Floor

    62% 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 Seated Close Grip Behind Neck Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Barbell Seated Close Grip Behind Neck Triceps Extension
    • Balance: harder to stay steady on than the Barbell Seated Close Grip Behind Neck Triceps Extension
  4. Three Bench DipPlay demonstration

    4. Three Bench Dip

    60% 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 Seated Close Grip Behind Neck Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Barbell Seated Close Grip Behind Neck Triceps Extension
  5. Triceps Dips FloorPlay demonstration

    5. Triceps Dips Floor

    59% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
    2. Slide your butt off the front of the chair with your legs extended in front of you.
    3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
    5. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
    6. 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 Seated Close Grip Behind Neck Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Barbell Seated Close Grip Behind Neck Triceps Extension
    • Balance: easier to stay steady on than the Barbell Seated Close Grip Behind Neck Triceps Extension
  6. Body Tricep Press

    6. Body Tricep Press

    57% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    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 Seated Close Grip Behind Neck Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  7. Triceps PressPlay demonstration

    7. Triceps Press

    56% 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 Seated Close Grip Behind Neck Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not seated
  8. Body-upPlay demonstration

    8. Body-up

    56% 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 Seated Close Grip Behind Neck Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  9. Triceps Dip (Bench Leg)Play demonstration

    9. Triceps Dip (Bench Leg)

    55% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
    2. Walk your feet forward, sliding your butt off the bench, and straighten your arms.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Seated Close Grip Behind Neck Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Barbell Seated Close Grip Behind Neck Triceps Extension
  10. Incline Close-grip Push-upPlay demonstration

    10. Incline Close-grip Push-up

    52% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    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 Seated Close Grip Behind Neck Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated

Why You Might Need a Barbell Seated Close Grip Behind Neck Triceps Extension Alternative

People swap this behind-neck barbell extension because the position stresses the shoulder and cervical spine, requires good mobility, and can aggravate elbow or impingement issues. Equipment or comfort preferences also drive substitutions, dumbbells, cables, or bars change load distribution and allow better scapular positioning. Choose an alternative that keeps the upper arm stable overhead to preserve long-head activation, or use a pressing pattern (close-grip bench) to shift load toward the lateral and medial heads while reducing shoulder extension demands.

How to Choose the Right Barbell Seated Close Grip Behind Neck Triceps Extension Substitute

Pick a substitute based on pain, equipment, and the triceps head you want to emphasize. If the long head is your goal, choose overhead variants (dumbbell or cable) and cue a vertical upper arm with strict elbow extension. If you lack overhead mobility or want heavier loads, use close-grip bench press or skull crushers and focus on controlled eccentrics to maximize medial and lateral head recruitment. For tendon issues, use cables or light, high-rep dumbbell work to maintain tension without joint jarring.

Barbell Seated Close Grip Behind Neck Triceps Extension FAQ

What muscles does Barbell Seated Close Grip Behind Neck Triceps Extension work?

The exercise isolates the triceps, with strong emphasis on the long head because the arm is placed behind the head (shoulder flexion). It minimizes shoulder movement so the elbow extensors generate most torque; keep the upper arm stationary to maximize long-head activation.

Can I build muscle without doing Barbell Seated Close Grip Behind Neck Triceps Extension?

Yes. Use a mix of overhead dumbbell extensions, cable overhead extensions, skull crushers, close-grip presses, and pushdowns with progressive overload. Focus on full elbow extension and slow eccentrics to stimulate hypertrophy across all three triceps heads.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology