Seated Close Grip Barbell Overhead Triceps Extension
Also known as: seated close grip barbell french press
In SetGrip: Barbell Overhead Triceps Extension (Seated, Close Grip)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Narrowing your grip to inside shoulder width keeps the elbows tracking forward instead of flaring wide, which most lifters feel as a stronger stretch through the long head at the bottom behind the neck. Compared with the standard seated barbell extension, expect slightly less weight and more wrist demand, since the close grip leaves less room to adjust.
How to do the Seated Close Grip Barbell Overhead Triceps Extension
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with a close grip behind your neck, palms facing forward.
- Keep your elbows close to your head and slowly lower the barbell towards the back of your head.
- Pause for a moment, then extend your arms back up 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 Seated Close Grip Barbell Overhead Triceps Extension work?
The Seated Close Grip Barbell Overhead Triceps Extension primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Seated Close Grip Barbell Overhead Triceps Extension good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Seated Close Grip Barbell Overhead 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 Seated Close Grip Barbell Overhead Triceps Extension?
If you cannot do the Seated Close Grip Barbell Overhead Triceps Extension, try the Kneeling Bodyweight Triceps Extension, the Seated EZ-Bar Overhead Triceps Extension or the Behind Head EZ-Bar Skull Crusher. 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 Seated Close Grip Barbell Overhead 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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- Rope Cable Lying Triceps Extension
- Straight Bar Cable Lying Triceps Extension
- Rope High Pulley Cable Overhead Triceps Extension
- Cable Overhead Triceps Extension
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.