10 Best Lying Close-grip Barbell Triceps Extension Alternatives for Home & Gym
If you can’t perform the lying close-grip barbell triceps extension behind the head, use exercises that preserve elbow extension and long-head tension. Top options include EZ-bar skull crushers, single-arm dumbbell overhead extensions, cable overhead rope extensions, close-grip bench presses, and triceps pushdowns. Cue: keep elbows fixed and extend through the elbow joint to maximize triceps activation.
Original Exercise: Lying Close-grip Barbell Triceps Extension Behind The Head
How to Perform Lying Close-grip Barbell Triceps Extension Behind The Head
- 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 close to 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 and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and parallel to the floor. This will be your starting position. Tip: Keep your elbows in at all times.
- As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.
- As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor. 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.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Isolation
Best Lying Close-grip Barbell Triceps Extension Behind The Head Alternatives
1. Barbell Lying Triceps Extension
89.2% MatchHow 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 at the bottom, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
2. Barbell Lying Triceps Extension Skull Crusher
89.2% MatchHow 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.
3. Ez Barbell Decline Triceps Extension
87.9% MatchHow 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.
4. Barbell Seated Overhead Triceps Extension
86.4% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a barbell with an overhand grip, hands shoulder-width apart, and raise it overhead.
- Lower the barbell behind your head by bending your elbows, keeping your upper arms close to your head.
- Pause for a moment, then extend your arms to raise the barbell back to the starting position.
- Repeat for the desired number of repetitions.
5. Decline EZ Bar Triceps Extension
86% MatchHow 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.
6. Barbell Reverse Grip Skullcrusher
85.3% MatchHow 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.
7. Barbell Decline Close Grip To Skull Press
85% MatchHow 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.
8. Barbell Lying Back Of The Head Tricep Extension
83.3% MatchHow 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.
9. Barbell Standing Overhead Triceps Extension
80.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip.
- Raise the barbell overhead, 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 raise the barbell back to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
10. EZ-Bar Skullcrusher
79.9% MatchHow 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.
Why You Might Need a Lying Close-grip Barbell Triceps Extension Behind The Head Alternative
You may need substitutes because the behind-the-head barbell position demands high shoulder mobility and can aggravate impingement or elbow pain. Equipment limits also force changes; not every gym has the right bar or bench angle. Alternatives let you maintain long-head bias (overhead options) or isolate the triceps with safer joint mechanics (cable or unilateral dumbbells). For example, switching to a seated dumbbell overhead extension reduces shoulder horizontal adduction while keeping long-head stretch—cue: keep upper arms vertical and minimize shoulder shrug to keep tension on the triceps.
How to Choose the Right Substitute
Select a substitute based on shoulder mobility, equipment, and your training goal. For long-head emphasis choose overhead variations (dumbbell or cable) because shoulder flexion lengthens the long head; cue: keep elbows pointed forward and avoid flaring. For heavier loading choose close-grip presses that allow larger loads but involve more pectoral and shoulder drive—cue: lock scapula and push through the triceps by fully extending the elbow. If you need joint-friendly options, use cables or single-arm work to control range of motion and reduce torque on the elbow.
Frequently Asked Questions
What muscles does Lying Close-grip Barbell Triceps Extension Behind The Head work?
It primarily targets the triceps brachii, with extra emphasis on the long head when the arm is overhead. The movement is pure elbow extension, so the anconeus assists and shoulders stabilize; keep elbows stationary to maximize triceps isolation.
What is the best bodyweight alternative to Lying Close-grip Barbell Triceps Extension Behind The Head?
Diamond push-ups are the best bodyweight substitute because they emphasize elbow extension and triceps loading. Technique cue: place hands close under the sternum, keep elbows tight to the ribs, and lower to about 90° elbow flexion to maximize triceps activation.
Can I build muscle without doing Lying Close-grip Barbell Triceps Extension Behind The Head?
Yes. Build triceps mass with progressive overload using alternatives like skull crushers, overhead dumbbell extensions, and pushdowns while tracking load and volume. Focus on full range of motion and controlled eccentrics—slow the lowering phase and fully extend the elbow to increase time under tension.
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