Lying Close-Grip Barbell Triceps Extension
- Primary musclesTriceps
- EquipmentBarbell
- LevelIntermediate
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Lying Close-Grip Barbell Triceps Extension".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsLie on a flat bench with your head near the end and hold a barbell with an overhand grip, hands close together.
Press the bar up over your chest and straighten your arms.
Lower the bar in a slight arc to a position above and behind your head, keeping your elbows pointing forward.
Inhale and bend your elbows so your forearms drop toward vertical, keeping your upper arms still.
Exhale and extend your elbows, bringing the bar back along a semicircle to the starting position.
Squeeze your triceps at the top and repeat for the planned reps.
If your elbows flare outward, narrow your grip slightly or lighten the bar.
An EZ bar is friendlier on your wrists. Dumbbells make the movement harder to stabilize.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.