Home / Exercises / Barbell Seated Close Grip Behind Neck Triceps Extension
Barbell Seated Close Grip Behind Neck Triceps Extension animation

How to do the Barbell Seated Close Grip Behind Neck Triceps Extension

TricepsBarbellIntermediate

The barbell seated close grip behind neck triceps extension isolates all three heads of the triceps with relentless precision, building the dense upper-arm mass that pressing movements alone cannot achieve. Master the mechanics here and you will carry stronger, more resilient triceps into every compound lift you perform.

Add this to my personalized plan →

Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Sit tall on a bench with your feet flat on the floor, grip the barbell slightly narrower than shoulder width, and press it overhead so your arms are fully locked out above your head.
  2. Brace your core, pin your elbows forward and close together, and begin lowering the bar behind your head in a controlled arc toward the base of your neck.
  3. Stop the descent when your forearms are just below parallel to the floor, keeping your upper arms completely stationary throughout.
  4. Drive the bar back to the locked-out position by squeezing your triceps hard, exhaling on the way up and resetting your brace before the next rep.

Common mistakes

  • Flaring the elbows outward as the weight descends, which shifts stress off the triceps and onto the shoulders — actively squeeze your elbows toward each other throughout the entire range of motion.
  • Using the lower back by arching and leaning forward to help move the weight, which risks spinal strain — keep your spine neutral and lower the load until you can complete each rep with a rigid torso.
  • Rushing the eccentric by letting the bar drop behind the head, which reduces time under tension and risks neck injury — take at least two full seconds to lower the bar under full muscular control.

Pro tip — At the very top of each rep, consciously tilt your wrists very slightly forward so the barbell stays centered over the base of your skull rather than drifting back over your forehead, this small adjustment keeps peak tension on the triceps at lockout rather than transferring it passively into the elbow joint.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

Barbell Close Grip Bench PressBarbell Close Grip Bench PressBarbell Decline Close Grip To Skull PressBarbell Decline Close Grip To Skull PressBarbell Incline Reverse Grip PressBarbell Incline Reverse Grip PressBarbell Lying Close Grip PressBarbell Lying Close Grip PressBarbell Lying Close Grip Triceps ExtensionBarbell Lying Close Grip Triceps ExtensionBarbell Lying ExtensionBarbell Lying Extension
Want this built into a full plan?2fit4u turns moves like this into your personalized weekly program — free to start.
Build my free plan →