10 Best Lying Close-grip Barbell Triceps Press To Chin Alternatives for Elbow Pain

The Lying Close-grip Barbell Triceps Press To Chin is done lying on your back with an EZ bar. Ranked closest by our scoring: the Barbell Lying Triceps Extension, the Barbell Lying Triceps Extension Skull Crusher and the EZ Barbell Decline Triceps Extension.

Lying Close-grip Barbell Triceps Press To Chin

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Lying Close-grip Barbell Triceps Press To Chin

The steps for the Lying Close-grip Barbell Triceps Press To Chin itself, so you can judge how close each substitute below really is.

Triceps · Ez-barbell · Intermediate · Isolation

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Repeat for the recommended amount of repetitions.

The 10 Best Lying Close-grip Barbell Triceps Press To Chin Alternatives

10 substitutes, ranked by how closely each one matches the Lying Close-grip Barbell Triceps Press To Chin on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Lying Triceps ExtensionPlay demonstration

    1. Barbell Lying Triceps Extension

    99% match

    Triceps · Intermediate · Isolation

    A good swap when you have a barbell to work with, and it still works the triceps.

    • Barbell
    How to perform it
    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 at the bottom, then extend your arms 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 Lying Close-grip Barbell Triceps Press To Chin
    • Equipment: free weights, the same as the Lying Close-grip Barbell Triceps Press To Chin
    • Body position: lying on your back, the same as the Lying Close-grip Barbell Triceps Press To Chin
  3. EZ Barbell Decline Triceps ExtensionPlay demonstration

    3. EZ Barbell Decline Triceps Extension

    98% match

    Triceps · Intermediate · Isolation

    Pick this when you want to work the triceps with more balance to manage.

    • Ez-barbell
    How to perform it
    1. Lie on a decline bench with your head lower than your feet and your feet secured.
    2. Hold the ez barbell with an overhand grip, hands shoulder-width apart.
    3. Extend your arms fully, keeping your elbows close to your head.
    4. Lower the barbell slowly towards your forehead, bending your elbows.
    5. Pause for a moment, then extend your arms back to the starting position.
    6. 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 Lying Close-grip Barbell Triceps Press To Chin
    • Equipment: free weights, the same as the Lying Close-grip Barbell Triceps Press To Chin
    • Body position: lying on your back, the same as the Lying Close-grip Barbell Triceps Press To Chin
    • Balance: harder to stay steady on than the Lying Close-grip Barbell Triceps Press To Chin
  4. Decline EZ Bar Triceps Extension

    4. Decline EZ Bar Triceps Extension

    96% match

    Triceps · Intermediate · Isolation

    The same equipment, taken with a narrow grip.

    • Ez-barbell
    How to perform it
    1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
    2. 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.
    3. 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.
    4. Lift the bar back to the starting position by contracting the triceps and exhaling.
    5. Repeat until the recommended amount of repetitions is performed.

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

    Why this matches
    • Primary muscle: triceps, the same as the Lying Close-grip Barbell Triceps Press To Chin
    • Equipment: free weights, the same as the Lying Close-grip Barbell Triceps Press To Chin
    • Body position: lying on your back, the same as the Lying Close-grip Barbell Triceps Press To Chin
  5. Dumbbell Incline Triceps ExtensionPlay demonstration

    5. Dumbbell Incline Triceps Extension

    96% match

    Triceps · Intermediate · Isolation

    A good swap when you have dumbbells to work with, and it still works the triceps.

    • Dumbbell
    How to perform it
    1. Sit on an incline bench with a dumbbell in each hand, palms facing inwards.
    2. Extend your arms fully overhead, keeping your elbows close to your head.
    3. Lower the dumbbells behind your head by bending your elbows, keeping your upper arms stationary.
    4. Pause for a moment, then raise the dumbbells back to the starting position by extending your arms.
    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 Lying Close-grip Barbell Triceps Press To Chin
    • Equipment: free weights, the same as the Lying Close-grip Barbell Triceps Press To Chin
    • Body position: lying on your back, the same as the Lying Close-grip Barbell Triceps Press To Chin

Why You Might Need a Lying Close-grip Barbell Triceps Press To Chin Alternative

You may swap this exercise for several reasons: lack of an EZ-bar, wrist or elbow pain, limited bench access, or a desire for different triceps emphasis. The lying close-grip press emphasizes horizontal elbow extension and loads the medial/lateral heads; overhead or rope variations shift load toward the long head and reduce wrist torque. If the EZ-bar aggravates your wrists, switch to neutral-grip dumbbells or a rope while keeping your elbows tucked and stopping short of hyperextension. Substitutes let you preserve triceps hypertrophy while managing joint stress, equipment limits, or training variety.

How to Choose the Right Lying Close-grip Barbell Triceps Press To Chin Substitute

Choose a substitute based on the triceps head you want to target, available equipment, and joint tolerance. For long-head emphasis pick overhead extensions (dumbbell or cable) with the shoulder flexed; cue a vertical upper arm and full but controlled elbow extension. For heavy compound capacity use close-grip bench press and keep the bar path over the sternum while tucking elbows to reduce shoulder torque. If you have unilateral weakness, pick dumbbell lying extensions and use strict tempo (2-3s eccentric) to reinforce balanced activation. Prioritize a movement you can load progressively while maintaining clean elbow tracking.

Lying Close-grip Barbell Triceps Press To Chin FAQ

What muscles does Lying Close-grip Barbell Triceps Press To Chin work?

It primarily targets the triceps brachii through elbow extension, stressing the medial and lateral heads via horizontal elbow extension. The shoulders act mainly as stabilizers, so keep your scapula pinned and drive from the elbow to maximize triceps recruitment.

Can I build muscle without doing Lying Close-grip Barbell Triceps Press To Chin?

Yes. You can achieve triceps hypertrophy with alternatives like skull crushers, rope pushdowns, close-grip bench press, and overhead extensions by matching tension, volume, and progressive overload. Maintain strict elbow-driven reps and controlled eccentrics to ensure equivalent muscle activation.

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