10 Best Olympic Barbell Triceps Extension Alternatives for Home & Gym
If you can't do Olympic barbell triceps extensions, use dumbbell skull crushers, EZ-bar skull crushers, cable triceps pushdowns, overhead dumbbell extensions, or close-grip bench presses. Choose a movement that preserves pure elbow extension; control the eccentric and keep your upper arm fixed with elbows tucked to load the triceps' long and lateral heads.
Original Exercise: Olympic Barbell Triceps Extension
How to Perform Olympic Barbell Triceps Extension
- 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.
Best Olympic Barbell Triceps Extension Alternatives
1. Decline EZ Bar Triceps Extension
98.4% 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.
2. Ez Barbell Decline Triceps Extension
95.4% 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.
3. Barbell Lying Triceps Extension Skull Crusher
95.2% 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.
4. Barbell Lying Triceps Extension
95.2% 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.
5. Barbell Lying Back Of The Head Tricep Extension
94.9% 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.
6. Barbell Reverse Grip Skullcrusher
94.9% 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. EZ-Bar Skullcrusher
91.4% 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.
8. Barbell Decline Close Grip To Skull Press
89.4% 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.
9. Barbell Seated Close Grip Behind Neck Triceps Extension
86.7% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with a close grip behind your neck, palms facing forward.
- Keep your elbows close to your head and slowly lower the barbell towards the back of your head.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell Tricep Extension -Pronated Grip
86.4% MatchHow 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.
Why You Might Need a Olympic Barbell Triceps Extension Alternative
You may substitute Olympic barbell triceps extensions for several reasons: elbow or wrist pain from a straight bar, lack of a heavy barbell, or a need for unilateral work. Biomechanically, lying extensions emphasize elbow extension with the long head at a shortened length, while overhead variants place the long head on stretch and cables bias the lateral head. Pick alternatives that alter load angle, reduce shear on the elbow, or allow progressive loading. Technique cue: slow the descent for a 2–3 second eccentric and avoid flaring elbows to keep tension on the triceps rather than the shoulders.
How to Choose the Right Substitute
Choose a substitute by matching the movement pattern, joint comfort, and equipment. If you need isolation and minimal shoulder involvement, pick lying skull crushers or cable pushdowns and keep your upper arm fixed to maximize elbow extension torque. For long-head emphasis, use overhead extensions with a slight lean and maintain a full stretch at the bottom. If you lack bars, use single-arm dumbbell extensions to correct imbalances. Technique cue: prioritize a controlled eccentric, full range of motion, and stop if you feel sharp elbow pain.
Frequently Asked Questions
What muscles does Olympic Barbell Triceps Extension work?
The exercise primarily targets the triceps brachii—long, lateral, and medial heads—through elbow extension. It stresses the elbow extensors with minimal shoulder involvement when you keep the upper arm stable and elbows tucked.
What is the best bodyweight alternative to Olympic Barbell Triceps Extension?
A close-grip (diamond) push-up is the top bodyweight substitute because it forces elbow extension under load and engages the triceps across the full range. Cue: place hands close beneath your sternum, keep elbows near your ribs, and lower with a controlled 2-second descent to maximize triceps activation.
Can I build muscle without doing Olympic Barbell Triceps Extension?
Yes. You can build triceps mass with various alternatives that replicate elbow extension tension—close-grip bench presses, cable pushdowns, and overhead extensions all work. Focus on progressive overload, full range of motion, and controlling the eccentric to stimulate hypertrophy.
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