Barbell Seated Close Grip Behind Neck Triceps Extension
Learn how to do the Barbell Seated Close Grip Behind Neck Triceps Extension with proper form and technique. This barbell exercise primarily targets your Triceps, with secondary emphasis on Shoulders.
How to Do the Barbell Seated Close Grip Behind Neck Triceps Extension
Follow these steps to perform the Barbell Seated Close Grip Behind Neck Triceps Extension with correct form:
- 1Sit on a bench with your back straight and feet flat on the ground.
- 2Hold the barbell with a close grip behind your neck, palms facing forward.
- 3Keep your elbows close to your head and slowly lower the barbell towards the back of your head.
- 4Pause for a moment, then extend your arms back up to the starting position.
- 5Repeat for the desired number of repetitions.
Barbell Seated Close Grip Behind Neck Triceps Extension Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- barbell
- Body Part
- upper arms
- Category
- Main
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 Seated Close Grip Behind Neck 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 lying close-grip triceps extension
barbell standing overhead triceps extension
Frequently Asked Questions
What muscles does the Barbell Seated Close Grip Behind Neck Triceps Extension work?
The Barbell Seated Close Grip Behind Neck 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 Seated Close Grip Behind Neck Triceps Extension?
The Barbell Seated Close Grip Behind Neck 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 Seated Close Grip Behind Neck Triceps Extension with proper form?
Start by 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. 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 Seated Close Grip Behind Neck 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 Seated Close Grip Behind Neck 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 Seated Close Grip Behind Neck Triceps Extension best for?
The Barbell Seated Close Grip Behind Neck 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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