10 Best Olympic Barbell Triceps Extension Alternatives for Home & Gym

The Olympic Barbell Triceps Extension is done lying on your back with a barbell. Ranked closest by our scoring: the Decline EZ Bar Triceps Extension, the EZ Barbell Decline Triceps Extension and the Barbell Lying Triceps Extension. A harder version, the Barbell Decline Close Grip To Skull Press, is listed below as a progression rather than a swap.

Olympic Barbell Triceps ExtensionWatch the Olympic Barbell Triceps Extension

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

How to Do the Olympic Barbell Triceps Extension

The steps for the Olympic Barbell Triceps Extension itself, so you can judge how close each substitute below really is.

Triceps, with shoulders · Barbell · Intermediate · Isolation

  1. Start by standing with your feet shoulder-width apart and holding the barbell with an overhand grip.
  2. Raise the barbell above your head, fully extending your arms.
  3. Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.
  4. Pause for a moment, then extend your arms back to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Olympic Barbell Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Olympic Barbell Triceps Extension 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

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

  1. Decline EZ Bar Triceps Extension

    1. Decline EZ Bar Triceps Extension

    98% match

    Triceps · Intermediate · Isolation

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

    • 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
    • Movement: extension, the same as the Olympic Barbell Triceps Extension
    • Primary muscle: triceps, the same as the Olympic Barbell Triceps Extension
    • Equipment: free weights, the same as the Olympic Barbell Triceps Extension
    • Body position: lying on your back, the same as the Olympic Barbell Triceps Extension
    • Balance: easier to stay steady on than the Olympic Barbell Triceps Extension
  3. Barbell Lying Triceps ExtensionPlay demonstration

    3. Barbell Lying Triceps Extension

    95% match

    Triceps · Intermediate · Isolation

    The same equipment, taken with a close grip.

    • 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
    • Movement: extension, the same as the Olympic Barbell Triceps Extension
    • Primary muscle: triceps, the same as the Olympic Barbell Triceps Extension
    • Equipment: free weights, the same as the Olympic Barbell Triceps Extension
    • Body position: lying on your back, the same as the Olympic Barbell Triceps Extension
  5. Barbell Lying Back Of The Head Tricep ExtensionPlay demonstration

    5. Barbell Lying Back Of The Head Tricep Extension

    95% match

    Triceps · Intermediate · Isolation

    The same equipment, taken with an overhand grip.

    • 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 a 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 behind your head by bending your elbows.
    4. Pause for a moment, 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
    • Movement: extension, the same as the Olympic Barbell Triceps Extension
    • Primary muscle: triceps, the same as the Olympic Barbell Triceps Extension
    • Equipment: free weights, the same as the Olympic Barbell Triceps Extension
    • Body position: lying on your back, the same as the Olympic Barbell Triceps Extension
  6. Barbell Reverse Grip SkullcrusherPlay demonstration

    6. Barbell Reverse Grip Skullcrusher

    95% match

    Triceps · Intermediate · Isolation

    Pick this when you want an easier version that 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 a reverse grip, palms facing towards your face, and your hands shoulder-width apart.
    3. Extend your arms straight up over your chest, keeping your elbows in and your wrists straight.
    4. Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
    5. Pause for a moment at the bottom, then extend your arms back up 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 Olympic Barbell Triceps Extension
    • Equipment: free weights, the same as the Olympic Barbell Triceps Extension
    • Body position: lying on your back, the same as the Olympic Barbell Triceps Extension

Why You Might Need an 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.

Olympic Barbell Triceps Extension FAQ

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.

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