Close-Grip Barbell Triceps Extension Behind the Head

Body region

• Arms

Equipment

• Barbell or EZ Bar
• Flat Bench

Technique

1. Lie on a flat bench with your head near the end and hold the bar overhand, hands narrower than shoulder width.
2. Press the bar up over your chest, then tilt the upper arms back slightly toward your head.
3. Bend the elbows and lower the bar in an arc past your forehead until it is behind the top of your head.
4. Extend the elbows to bring the bar back up along the same path, stopping above your face.

Cues

• Keep the elbows pointing up and no wider than your shoulders.
• Keep the wrists straight; an EZ bar is easier on them with a close grip.
• Start light; a spotter helps until the path feels natural.

Common mistakes

• Letting the elbows flare out wide.
• Dropping the bar quickly toward the head.
• Swinging the upper arms so the lift turns into a pullover.

Variations

• Close-Grip EZ-Bar Triceps Extension Behind the Head

Alternatives

• Barbell Skull Crusher
• Overhead Barbell Triceps Extension
• Dumbbell Skull Crusher