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Barbell Seated Close grip Behind Neck Triceps Extension

Barbell Seated Close grip Behind Neck Triceps Extension

The Barbell Seated Close Grip Behind Neck Triceps Extension is a compound exercise that primarily targets the triceps muscle group, while also engaging the shoulders and upper back to a lesser extent. This exercise involves using a barbell with a close grip while sitting on a bench, and lowering the weights behind your neck before extending your arms back to the starting position. By performing this exercise, you can effectively isolate and strengthen the triceps, which play a key role in various pushing movements like bench presses and push-ups. Strong triceps not only enhance overall arm strength but also contribute to improved performance in sports that involve throwing, pushing, or pressing movements. It is important to maintain proper form and technique when performing the Barbell Seated Close Grip Behind Neck Triceps Extension. Keep your back straight, head up, and core engaged throughout the movement. Ensure that the barbell is grasped firmly with an overhand grip, hands close together, and elbows pointing forward. Control the descent as you lower the weight behind your neck, then push back up smoothly to the starting position, without locking out your elbows. Including the Barbell Seated Close Grip Behind Neck Triceps Extension in your workout routine can help you achieve well-developed and strong triceps, promoting better performance in a variety of upper body exercises. As with any exercise, start with lighter weights to perfect your form before gradually increasing the load. Remember to always listen to your body and adjust the weight accordingly to prevent injuries. So, incorporate this exercise into your triceps workout to take your upper body strength to new levels.


  • Start by sitting on a bench with a barbell held behind your head, resting on your upper back and shoulders.
  • Grip the barbell with a close grip, slightly narrower than shoulder-width apart.
  • Extend your arms fully and lift the barbell directly above your head, keeping your elbows close to your head and facing forward.
  • Keeping your upper arms stationary, lower the barbell behind your head by bending your elbows.
  • Continue to lower the barbell until your forearms are almost parallel to the floor.
  • Pause for a moment, then slowly raise the barbell back to the starting position by extending your elbows.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with a lighter weight to ensure proper form and reduce the risk of injury.
  • Keep your elbows close to your head throughout the exercise to target the triceps effectively.
  • Engage your core and maintain a neutral spine throughout the movement.
  • Exhale as you extend your arms, and inhale as you bring the barbell back to the starting position.
  • Gradually increase the weight as your strength and technique improve to continue challenging your muscles.
  • Perform the exercise in a slow and controlled manner to fully engage the triceps muscles.
  • Ensure that your grip on the barbell is firm and secure to prevent slipping.
  • Warm up with some light cardio and dynamic stretches before attempting the exercise to prepare your muscles.
  • Listen to your body and avoid any pain or discomfort by modifying the exercise or using appropriate weight.
  • Consult with a fitness professional if you are unsure about your form or if you have any existing injuries or conditions.


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