Lying Close-Grip Barbell Triceps Extension Behind The Head

What it is

This isolation exercise is performed lying on a flat bench, extending a barbell behind your head to primarily target your triceps. It effectively works the muscle group located on the back of your upper arms. This is an intermediate movement designed to build strength and definition.

Technique tips

• Maintain tight elbows throughout the entire movement.
• Keep your upper arms stationary; only your forearms should move.
• Lower the barbell until your forearms are perpendicular to the floor.
• Contract your triceps powerfully at the top of each repetition.
• Inhale as you lower the barbell, then exhale as you extend it.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.