Lying Close-Grip Barbell Triceps Extension Behind The Head

Triceps

Lying Close-Grip Barbell Triceps Extension Behind The Head

Lying Close-Grip Barbell Triceps Extension Behind The Head (Start)

Lying Close-Grip Barbell Triceps Extension Behind The Head (End)

LevelIntermediate EquipmentBarbell MechanicIsolation ForcePush

A bench barbell extension that sends the weight back past your crown, stretching the triceps deeply before a hard contraction.

Strength

Primary musclesTriceps

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min

Estimate range 13–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Recline on a flat bench so your skull sits near the edge, and receive the bar from a partner or a low rack.
2Hold it about shoulder-width apart, directly over your chest.
3Brace your midsection and root your feet.

How to perform

1Keep the humerus vertical and bend only at the elbow joint.
2Guide the bar back beyond your crown until the triceps are fully lengthened.
3Hesitate for a moment without resting the bar on the bench.
4Straighten the elbows to send the bar back above your chest.
5Tense the triceps, then go again.