Behind Head Close Grip Barbell Lying Triceps Extension
Also known as: lying barbell french press
In SetGrip: Barbell Lying Triceps Extension (Behind Head, Close Grip)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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A close grip with the bar traveling behind your head combines two tweaks in one lift: the narrow hand spacing keeps your elbows tucked, and the longer path adds a stretch to the long head that a forehead-target skull crusher leaves out. It punishes sloppy elbow flare quickly, so keep the weight honest.
How to do the Behind Head Close Grip Barbell Lying Triceps Extension
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
- Extend your arms fully, lifting the barbell above 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 to the starting position.
- Repeat for the desired number of repetitions.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Behind Head Close Grip Barbell Lying Triceps Extension work?
The Behind Head Close Grip Barbell Lying Triceps Extension primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Behind Head Close Grip Barbell Lying Triceps Extension good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Behind Head Close Grip Barbell Lying Triceps Extension with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Behind Head Close Grip Barbell Lying Triceps Extension?
If you cannot do the Behind Head Close Grip Barbell Lying Triceps Extension, try the Kneeling Bodyweight Triceps Extension, the Behind Head EZ-Bar Skull Crusher or the Seated Barbell Overhead Triceps Extension. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Behind Head Close Grip Barbell Lying Triceps Extension, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.