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 Bodyweight Kneeling Triceps Extension, the Body Tricep Press and the Triceps Press.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Olympic Barbell Triceps Extension
- Primary muscle
- Triceps
- Equipment
- Barbell
- Difficulty
- Intermediate
- Type
- Isolation
Secondary muscles: Shoulders
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.
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.
Best match - Triceps
- Bodyweight
- Beginner
- Isolation
Use this when you have nothing to train with, because it works the triceps with bodyweight alone.
How to perform this exercise
- Kneel down on the ground with your knees hip-width apart.
- Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
- Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
- Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
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: bodyweight only, not free weights
- Body position: kneeling, not lying on your back
2. Body Tricep Press
61% match- Triceps
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Position a bar in a rack at chest height.
- Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
- Begin by flexing the elbow, lowering yourself towards the bar.
- Pause, and then reverse the motion by extending the elbows.
- Progress from bodyweight by adding chains over your shoulders.
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: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
3. Triceps Press
60% match- Triceps
- Bodyweight
- Intermediate
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Extend your arms straight out in front of you, parallel to the ground.
- Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
- Pause for a moment at the bottom, then push yourself 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 Olympic Barbell Triceps Extension
- Equipment: bodyweight only, not free weights
- Body position: kneeling, not lying on your back
- Balance: easier to stay steady on than the Olympic Barbell Triceps Extension
4. Push-ups - Close Triceps Position
57% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, the same as the Olympic Barbell Triceps Extension
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
5. Triceps Dip (Between Benches)
57% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, the same as the Olympic Barbell Triceps Extension
- Equipment: bodyweight only, not free weights
- Body position: standing, not lying on your back
6. Three Bench Dip
56% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Sit on a bench with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body until your upper arms are parallel to the ground.
- Push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, the same as the Olympic Barbell Triceps Extension
- Equipment: bodyweight only, not free weights
- Body position: seated, not lying on your back
7. Triceps Dips Floor
55% match- Triceps
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
- Slide your butt off the front of the chair with your legs extended in front of you.
- Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
- Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
- Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: triceps, the same as the Olympic Barbell Triceps Extension
- Equipment: bodyweight only, not free weights
- Body position: seated, not lying on your back
- Balance: easier to stay steady on than the Olympic Barbell Triceps Extension
8. Body-up
53% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
- Extend your legs out in front of you, keeping your heels on the ground and your body straight.
- Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
- Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, the same as the Olympic Barbell Triceps Extension
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
9. Incline Push-up Close-grip
53% match- Triceps
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
- Place your hands next to one another on the bar.
- Position your feet back from the bar with arms and body straight. This will be your starting position.
- Keeping your body straight, lower your chest to the bar by bending the arms.
- Return to the starting position by extending the elbows, pressing yourself back up.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: triceps, the same as the Olympic Barbell Triceps Extension
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
10. Bench Dip (Knees Bent)
52% match- Triceps
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: triceps, the same as the Olympic Barbell Triceps Extension
- Equipment: bodyweight only, not free weights
- Body position: seated, not lying on your back
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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