Are you struggling to properly target and strengthen your triceps through your workouts? The barbell lying close grip triceps extension may be the answer to your prayers. Many gym-goers struggle to properly target their triceps, leaving them with weak and unimpressive arms. But fear not, this common issue is usually caused by ineffective exercise selection. By incorporating the barbell lying close grip triceps extension into your routine, you can effectively target and strengthen your triceps. In this post, we’ll discuss the proper technique for performing this exercise, the benefits it can provide, and how to incorporate it into your current fitness regimen.
Barbell Lying Close Grip Triceps Extension Summary
- Primary Muscles: Triceps Brachii
- Secondary Muscles: None
- Equipment: Barbell and Bench
- Mechanics Type: Isolation
- Force: Push
- Utility: Auxiliary
Barbell Lying Close Grip Triceps Extension Instructions
- lay down on a bench with the barbell in your hands with an overhand grip.
- Plant your feet firmly on the floor and adjust your grip on the barbell, so they are separated by about one fist-width.
- Next, press the barbell up above your chest by straightening your arms.
- Then, bend your elbows, keeping the rest of your arm straight.
- Lower the barbell down in front of your face. Finally, push the barbell back up with your triceps.
- Repeat your tricep extensions for 8-12 reps to complete a full set.
Video Tutorial
Barbell Lying Close Grip Triceps Extension Muscles
Target (Agonist)
- Triceps Brachii
Synergists
- None
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Posterior
- Latissimus Dorsi
- Obliques
- Pectoralis Major – Clavicular
- Pectoralis Minor
- Rectus Abdominis
- Serratus Anterior
- Teres Major
- Wrist Extensors
Antagonist Stabilizers
- None
Benefits of Barbell Lying Close Grip Triceps Extension
The Barbell Lying Close Grip Triceps Extension is an excellent exercise for targeting the triceps brachii muscle. This exercise can help to increase strength and mass in the triceps, which is essential for performing many common upper body exercises. Additionally, it is a great way to build stability and control in the elbows and shoulders, which can help reduce the risk of injury. Furthermore, this exercise can help to improve posture, as the triceps are responsible for extending the arm and keeping it upright. Finally, this exercise also helps to increase muscular endurance and coordination, allowing you to perform other exercises with greater ease.
Tips for Performing Barbell Lying Close Grip Triceps Extension
Using the Barbell Lying Close Grip Triceps Extension is an effective way to strengthen your triceps and improve your overall fitness. This exercise targets the triceps muscles and can help you build strength and tone your arms. It’s important to use the correct form and technique when performing the Barbell Lying Close Grip Triceps Extension to ensure you get the most out of your workout. Here are some tips to help you do just that.
- You Need To Think Of A Plan In Case You Won’t Be Able To Finish Your Final Repetition. This approach is certainly essential for pressing and squatting, different from curls or deadlifts were you can just simply put the barbell down, you are under the weight and the floor. The best plan is to use a partner and safety bars. If you don’t have either you may lift without plate collars so that you will be able to drop the plates if required. Nevertheless this could possibly get you kicked out of your popular gym.
- Make certain you prepare your muscles with some dynamic movements before you begin your lift.
Benefits and Tips Video
Frequent Mistakes To Avoid
It’s important to make sure you’re doing the Barbell Lying Close Grip Triceps Extension correctly, as improper form can lead to injury or lack of progress. Here are some mistakes to avoid when doing this exercise.
- Stop Trying To Forget Your Cooldown. You should reduce your healing time and cut down soreness should you accomplish a proper cool-down.
- You Don’t Want To Skip Recovery Times. Overtraining could in fact help to make you weaker instead of stronger.
- You’ll Do Better To Not Execute The Exact Same Lifts Each And Every Occasion. Any time people complete the exact exercise every training session ones muscle groups will certainly be conditioned to complete that solitary lift effectively, and you will plateau more rapidly.
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Variations and Complementary Exercises
If you’re looking to switch up your routine and challenge your muscles in a different way, here are some variations, complementary, or alternative exercises for the exercise Barbell Lying Close Grip Triceps Extension that can help you achieve similar results.
Barbell Lying Triceps Extension
The Barbell Lying Triceps Extension is a great complementary or alternative exercise to the Barbell Lying Close Grip Triceps Extension. This exercise works the triceps muscles by extending the arms in a back and up motion using a barbell. It also helps to build strength and stability in the shoulder muscles and can be done with lighter weights than the close grip version. It is important to keep your elbows close to your body and avoid arching your back during this exercise. This exercise can be done with various grips, such as a narrow grip, wide grip, or reverse grip, to target different parts of the triceps.
Barbell Standing Overhead Triceps Extension
Barbell Standing Overhead Triceps Extension is an excellent complementary or alternative exercise to the Barbell Lying Close Grip Triceps Extension. The standing overhead triceps extension requires you to stand upright with a barbell held in both hands behind your head. You then press the weight up, extending your arms and feeling the tension in your triceps. This exercise works the same muscle group as the lying close grip triceps extension, but in a different way, as it requires you to lift the barbell overhead. It also engages more of the stabilizer muscles in your core as you must maintain balance throughout the exercise.
Cable Concentration Extensions
Cable Concentration Extensions are a great complementary or alternative exercise for Barbell Lying Close Grip Triceps Extension. This exercise is performed by attaching a handle to a low cable pulley and sitting on a bench with one leg extended out, facing the cable. The handle should be gripped with the palm facing up and the elbow should be bent at 90 degrees. The cable should be pulled up and to the side of the shoulder, extending the elbow and contracting the triceps muscles. This exercise is great for targeting the long head of the triceps, which is often neglected in other exercises. Additionally, the use of cables allows for greater range of motion, making this exercise more effective for developing strength and size.
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Cable Overhead Triceps Extension
The Cable Overhead Triceps Extension is an excellent alternative or complementary exercise for the Barbell Lying Close Grip Triceps Extension. This exercise targets the triceps muscle from a different angle, working the long head of the triceps more than a regular triceps extension. It is also easier to control the weight and range of motion on this exercise compared to the barbell version. To perform the Cable Overhead Triceps Extension, stand with your feet shoulder width apart, holding a cable handle above your head with both hands. Keeping your elbows close together, extend your arms, and then return to the starting position.
Dumbbell One Arm Extension
The Dumbbell One Arm Extension is a great alternative or complementary exercise to the Barbell Lying Close Grip Triceps Extension. This exercise works the same muscles, but it also engages the core more than the Barbell Lying Close Grip Triceps Extension. This exercise can be done with either one arm or both arms at the same time. To perform this exercise, start in a standing position with a dumbbell in one hand and your arm extended straight out. Bend at the elbow and lower the dumbbell behind your head until your upper arm is parallel to the floor. Then, extend your arm back up to the starting position. This exercise will help to strengthen and tone your triceps, as well as provide a great core workout.
Dumbbell Triceps Extension
The Dumbbell Triceps Extension is a complementary exercise to the Barbell Lying Close Grip Triceps Extension. It is an excellent alternative to target the triceps muscles with a slightly different range of motion. It involves holding two dumbbells at shoulder width apart, and extending your arms straight up, while keeping your elbows close to your body. This exercise allows for greater control of the weight, and a more isolated contraction of the triceps. As a result, it is great for building strength and size in the triceps muscles.
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Opposing Complementary Exercises
These exercises are a great way to create balance in your body by targeting opposing muscle groups. For example, the Barbell Lying Close Grip Triceps Extension works the triceps, so these exercises focus on working the biceps and other muscles that complement the triceps. Here is a list of exercises that will help you achieve that balance.
Band One Arm High Curl
Band One Arm High Curl is a great complementary exercise to the Barbell Lying Close Grip Triceps Extension as it works the opposing muscle group of the triceps. This exercise is great for targeting the bicep and can be done with either a band or a cable machine. The exercise involves gripping the handle, keeping your arm close to your side, and then curling the handle up to your shoulder. It’s important to keep your elbow tucked in tight and to move through the full range of motion in order to get the most out of this exercise. Working the bicep muscles opposite of the triceps helps to create balance in your upper body and helps to ensure that you are working all of your muscle groups evenly.
Barbell Drag Curl
The Barbell Drag Curl is a great complementary exercise to the Barbell Lying Close Grip Triceps Extension. The Barbell Drag Curl targets the biceps, which are the opposing muscle group to the triceps targeted in the Barbell Lying Close Grip Triceps Extension. This exercise involves holding a barbell with an overhand grip and keeping your elbows close to your body as you curl the weight up towards your shoulders. This is a great exercise to help build strength in the biceps and balance out the triceps exercises.
Barbell Preacher Curl
The Barbell Preacher Curl is a great way to complement the Barbell Lying Close Grip Triceps Extension. This exercise works the biceps, which are the opposing muscle group to the triceps. The Preacher Curl helps to build strength and size in the biceps, as well as to balance out any imbalances in strength between the triceps and biceps. The preacher curl also helps to improve muscular endurance, allowing for a longer and more intense workout. This exercise is perfect for those looking to build size, strength, and endurance in their arms.
Build Bigger Triceps Today
If you’re looking to add size and definition to your triceps, the barbell lying close grip triceps extension is a must-do exercise. By positioning your hands closer together on the bar, you can target the three heads of the triceps muscles more effectively. This exercise is also great for improving your bench press and other pressing movements. Make sure you use proper form and start with a lighter weight to prevent injury. Gradually increase the weight and aim for 3 sets of 8-12 reps for optimal results.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Barbell Exercises
