Barbell Seated Close Grip Behind Neck Triceps Extension

The barbell seated close grip behind neck triceps extension is an upper arm exercise that targets the triceps and also engages the shoulders. It involves sitting on a bench, holding a barbell behind the neck with a close grip, and extending the arms upward.

Quick Facts

How to Do Barbell Seated Close Grip Behind Neck Triceps Extension

Follow these step-by-step instructions to perform Barbell Seated Close Grip Behind Neck Triceps Extension with proper form and technique.

1. Sit on a bench with your back straight and feet flat on the ground.
2. Hold the barbell with a close grip behind your neck, palms facing forward.
3. Keep your elbows close to your head and slowly lower the barbell towards the back of your head.
4. Pause for a moment, then extend your arms back up to the starting position.
5. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Barbell Seated Close Grip Behind Neck Triceps Extension targets helps you integrate it effectively into your training program.

Benefits of Barbell Seated Close Grip Behind Neck Triceps Extension

Incorporating Barbell Seated Close Grip Behind Neck Triceps Extension into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Triceps Development: Barbell Seated Close Grip Behind Neck Triceps Extension directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Shoulders, providing additional training stimulus without extra exercises.
• Progressive Overload Potential: Barbells allow for precise weight increments, making it easier to progressively overload the muscles over time for consistent strength gains.
• Functional Strength: Strength exercises like Barbell Seated Close Grip Behind Neck Triceps Extension build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Barbell Seated Close Grip Behind Neck Triceps Extension safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Barbell Seated Close Grip Behind Neck Triceps Extension, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Use Safety Equipment: When lifting heavy, always use a power rack with safety pins set at the appropriate height, and consider using a spotter for maximal attempts.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Barbell Seated Close Grip Behind Neck Triceps Extension, track these metrics during your workouts: