10 Best Olympic Barbell Triceps Extension Alternatives for Home & Gym

Ranked 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. Open "How to perform this exercise" on a card for 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.

1. Best match

   

   1. Decline EZ Bar Triceps Extension

   98% match

   • Triceps
   • Ez-barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
2. Play demonstration

   2. EZ Barbell Decline Triceps Extension

   95% match

   • Triceps
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   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

   • 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
3. Play demonstration

   3. Barbell Lying Triceps Extension

   95% match

   • Triceps
   • Barbell
   • Intermediate
   • Isolation

   The same equipment, taken with a close grip.

   How to perform this exercise

   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
4. Play demonstration

   4. Barbell Lying Triceps Extension Skull Crusher

   95% match

   • Triceps
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   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 when the barbell is just above your forehead, 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. Play demonstration

   5. Barbell Lying Back Of The Head Tricep Extension

   95% match

   • Triceps
   • Barbell
   • Intermediate
   • Isolation

   The same equipment, taken with an overhand grip.

   How to perform this exercise

   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. Play demonstration

   6. Barbell Reverse Grip Skullcrusher

   95% match

   • Triceps
   • Barbell
   • Intermediate
   • Isolation

   Pick this when you want an easier version that still works the triceps.

   How to perform this exercise

   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
7. 

   7. Lying Close-grip Barbell Triceps Press To Chin

   94% match

   • Triceps
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   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.

   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
8. 

   8. Ez-bar Skullcrusher

   91% match

   • Triceps
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. 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.
   2. 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.
   3. Lift the bar back to the starting position by extending the elbow and exhaling.
   4. Repeat.

   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
9. 

   9. Lying Triceps Press

   90% match

   • Triceps
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. 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.
   2. 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.
   3. As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary.
   4. At that point, use the triceps to bring the weight back up to the starting position as you breathe out.
   5. 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 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
10. Play demonstration

    Progression

    10. Barbell Decline Close Grip To Skull Press

    89% match

    • Triceps
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Lie on a decline bench with your head lower than your feet and hold a barbell with a close grip.
    2. Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
    3. Pause for a moment, then extend your arms to press the barbell back up to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 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
    • Balance: easier to stay steady on than the Olympic Barbell Triceps Extension