Lying Close Grip Barbell Triceps Extension Behind The Head

What is Lying Close-Grip Barbell Triceps Extension Behind the Head? Lying close-grip barbell triceps extension behind the head is a strength training exercise that targets the triceps muscles. By performing this exercise, you can effectively isolate and strengthen the triceps, which are essential for pushing movements and overall arm strength.

Tutorial

1. Starting Position:

• Lie flat on a bench with your feet planted firmly on the ground.

• Hold a barbell with a close grip (hands shoulder-width apart) above your chest, palms facing forward. 2. Movement: - Slowly lower the barbell behind your head while keeping your upper arms stationary.

• Lower the barbell until your forearms are parallel to the ground or slightly past 90 degrees. 3. Return to Starting Position: - Contract your triceps to extend your arms and bring the barbell back to the starting position, fully extending your elbows.

• Repeat for the desired number of repetitions.

Common Mistakes

• Allowing the elbows to flare out during the movement.

• Using too much weight, which can lead to improper form and potential injury. - Arching the back or lifting the hips off the bench.

Tips for Better Results

• Use a controlled tempo throughout the exercise for maximum muscle engagement.

• Focus on squeezing the triceps at the top of the movement for an extra contraction. - Start with a lighter weight to ensure proper form before increasing the load.

Muscles Worked Lying close-grip barbell triceps extension behind the head primarily targets the triceps brachii muscle, specifically the long head. Additionally, this exercise engages the lateral and medial heads of the triceps, as well as the stabilizing muscles in the shoulders and core.