10 Best Lying Triceps Press Alternatives for Limited Equipment
The Lying Triceps Press is done lying on your back with an EZ bar. Ranked closest by our scoring: the EZ Barbell Decline Triceps Extension, the Barbell Lying Triceps Extension and the Barbell Lying Triceps Extension Skull Crusher.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Lying Triceps Press
- Primary muscle
- Triceps
- Equipment
- Ez-barbell
- Difficulty
- Intermediate
- Type
- Isolation
How to perform Lying Triceps Press
- 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.
Ranked Lying Triceps Press Alternatives
10 substitutes, ranked by how closely each one matches the Lying Triceps Press 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
- Ez-barbell
- Intermediate
- Isolation
It uses the same equipment and still works the triceps.
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
- Primary muscle: triceps, the same as the Lying Triceps Press
- Equipment: free weights, the same as the Lying Triceps Press
- Body position: lying on your back, the same as the Lying Triceps Press
2. Barbell Lying Triceps Extension
94% match- Triceps
- Barbell
- Intermediate
- Isolation
A good swap when you have a barbell to work with, and it 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 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 Lying Triceps Press
- Equipment: free weights, the same as the Lying Triceps Press
- Body position: lying on your back, the same as the Lying Triceps Press
- 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 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
- Primary muscle: triceps, the same as the Lying Triceps Press
- Equipment: free weights, the same as the Lying Triceps Press
- Body position: lying on your back, the same as the Lying Triceps Press
- Triceps
- Ez-barbell
- Intermediate
- Isolation
Pick this when you want to work the triceps with less balance to manage.
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 Lying Triceps Press
- Equipment: free weights, the same as the Lying Triceps Press
- Body position: lying on your back, the same as the Lying Triceps Press
5. Barbell Reverse Grip Skullcrusher
91% match- 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 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 Lying Triceps Press
- Equipment: free weights, the same as the Lying Triceps Press
- Body position: lying on your back, the same as the Lying Triceps Press
- Triceps
- Dumbbell
- Intermediate
- Isolation
A good swap when you have dumbbells to work with, and it still works the triceps.
How to perform this exercise
- Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.
- The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
- Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.
- Then, exhale and use your triceps to return the weight to the starting position.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Lying Triceps Press
- Equipment: free weights, the same as the Lying Triceps Press
- Body position: lying on your back, the same as the Lying Triceps Press
7. Olympic Barbell Triceps Extension
90% match- Triceps
- Barbell
- Intermediate
- Isolation
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
- Primary muscle: triceps, the same as the Lying Triceps Press
- Equipment: free weights, the same as the Lying Triceps Press
- Body position: lying on your back, the same as the Lying Triceps Press
- Triceps
- Dumbbell
- Intermediate
- Isolation
How to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
- Slowly lie back on the bench, keeping the dumbbells close to your chest.
- Once you are fully lying down, extend your arms straight up towards the ceiling, keeping your elbows slightly bent.
- Pause for a moment at the top, then slowly lower the dumbbells back down 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 Lying Triceps Press
- Equipment: free weights, the same as the Lying Triceps Press
- Body position: lying on your back, the same as the Lying Triceps Press
- Triceps
- Dumbbell
- Intermediate
- Isolation
How to perform this exercise
- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
- As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this portion of the movement.
- Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
- 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 Lying Triceps Press
- Equipment: free weights, the same as the Lying Triceps Press
- Body position: lying on your back, the same as the Lying Triceps Press
- 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
- Primary muscle: triceps, the same as the Lying Triceps Press
- Equipment: free weights, the same as the Lying Triceps Press
- Body position: lying on your back, the same as the Lying Triceps Press
Why You Might Need a Lying Triceps Press Alternative
You might substitute the Lying Triceps Press for several reasons: lack of an EZ-bar, elbow or wrist pain from the supinated grip, or a need for unilateral work to fix imbalances. Altering shoulder angle changes long-head length-tension, so switching to overhead extensions increases long-head stretch while close-grip presses shift load toward the lateral and medial heads. Use cues such as keeping the elbows stationary on skull crushers or driving through the palms on close-grip presses to control triceps activation and reduce joint stress.
How to Choose the Right Lying Triceps Press Substitute
Select a substitute by matching your goal, equipment, and joint tolerance. For hypertrophy with limited gear, pick dumbbell skull crushers and use a 3–4 second eccentric to increase time under tension; keep elbows fixed to maximize triceps isolation. If you need strength and higher loading, choose close-grip bench press and cue a tight scapular pack and full elbow lockout to load the triceps and chest safely. Prioritize exercises that let you control elbow torque and maintain consistent range of motion for progressive overload.
Lying Triceps Press FAQ
What muscles does Lying Triceps Press work?
The Lying Triceps Press primarily targets the three heads of the triceps, long, lateral, and medial, through elbow extension. The long head receives extra tension when the shoulder is extended, while the lateral head contributes to lockout force during the concentric phase.
Can I build muscle without doing Lying Triceps Press?
Yes. You can achieve comparable triceps hypertrophy with exercises like close-grip bench press, dips, overhead extensions, and skull crushers by applying progressive overload and strict technique. Cue full lockout, controlled eccentrics, and consistent range of motion to ensure effective triceps recruitment.
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