Barbell Lying Close-grip Triceps Extension
Learn how to do the Barbell Lying Close-grip Triceps Extension with proper form and technique. This barbell exercise primarily targets your Triceps, with secondary emphasis on Shoulders.
How to Do the Barbell Lying Close-grip Triceps Extension
Follow these steps to perform the Barbell Lying Close-grip Triceps Extension with correct form:
- 1Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- 2Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
- 3Extend your arms fully, lifting the barbell above your chest.
- 4Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- 5Pause for a moment at the bottom, then extend your arms back to the starting position.
- 6Repeat for the desired number of repetitions.
Barbell Lying Close-grip Triceps Extension Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- barbell
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Barbell Lying Close-grip Triceps Extension?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
barbell decline close grip to skull press
barbell lying triceps extension
barbell lying close-grip press
barbell lying back of the head tricep extension
barbell standing overhead triceps extension
barbell close-grip bench press
Frequently Asked Questions
What muscles does the Barbell Lying Close-grip Triceps Extension work?
The Barbell Lying Close-grip Triceps Extension primarily targets your Triceps. Secondary muscles worked include Shoulders. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Barbell Lying Close-grip Triceps Extension?
The Barbell Lying Close-grip Triceps Extension requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Barbell Lying Close-grip Triceps Extension with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Barbell Lying Close-grip Triceps Extension?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
What are the best sets and reps for the Barbell Lying Close-grip Triceps Extension?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Barbell Lying Close-grip Triceps Extension best for?
The Barbell Lying Close-grip Triceps Extension fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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