Barbell Seated Close Grip Behind Neck Triceps Extension

tricepsupper armsbarbell

Matutunan kung paano gawin ang Barbell Seated Close Grip Behind Neck Triceps Extension nang may tamang form at technique. Ang barbell exercise na ito ay pangunahing nagta-target sa iyong Triceps, na may secondary emphasis sa Shoulders.

Barbell Seated Close Grip Behind Neck Triceps Extension exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Barbell Seated Close Grip Behind Neck Triceps Extension

Sundin ang mga hakbang na ito para maisagawa ang Barbell Seated Close Grip Behind Neck Triceps Extension nang may tamang form:

  1. 1Umupo sa bench na tuwid ang likod at nakapatag ang mga paa sa sahig.
  2. 2Hawakan ang barbell ng close grip sa likod ng leeg, nakaharap pasulong ang mga palad.
  3. 3Panatilihing malapit sa ulo ang mga siko at dahan-dahang ibaba ang barbell patungo sa likod ng ulo.
  4. 4Tigilan sandali, pagkatapos ay iunat ang mga braso pabalik sa simula.
  5. 5Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Barbell Seated Close Grip Behind Neck Triceps Extension

Primary

triceps

Secondary

shoulders

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:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Barbell Seated Close Grip Behind Neck Triceps Extension?

Ang Barbell Seated Close Grip Behind Neck Triceps Extension ay pangunahing nagta-target sa iyong Triceps. Ang mga secondary muscles na ginagamit ay kabilang ang Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper arms.

Anong equipment ang kailangan ko para sa Barbell Seated Close Grip Behind Neck Triceps Extension?

Ang Barbell Seated Close Grip Behind Neck Triceps Extension ay nangangailangan ng barbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Barbell Seated Close Grip Behind Neck Triceps Extension nang may tamang form?

Simulan sa pamamagitan ng Umupo sa bench na tuwid ang likod at nakapatag ang mga paa sa sahig. Hawakan ang barbell ng close grip sa likod ng leeg, nakaharap pasulong ang mga palad. Panatilihing malapit sa ulo ang mga siko at dahan-dahang ibaba ang barbell patungo sa likod ng ulo. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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