TETSUBarbell Lying Back Of The Head Tricep Extension vs Side Push-Up
The Barbell Lying Back Of The Head Tricep Extension and the Side Push-Up both train the triceps as their primary muscle. The Barbell Lying Back Of The Head Tricep Extension uses a barbell while the Side Push-Up is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Lying Back Of The Head Tricep Extension | Side Push-Up | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | shoulders | shoulders, chest and core |
| Equipment | barbell | bodyweight |
| Steps in our guide | 5 | 6 |
How each one starts
Barbell Lying Back Of The Head Tricep Extension — first steps
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold a barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
Side Push-Up — first steps
- Start by lying on your side with your legs extended and stacked on top of each other.
- Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Lying Back Of The Head Tricep Extension lets you load the heaviest weights and progress in small, steady jumps. The Side Push-Up needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the triceps adapting.
Full form guides
Common questions
Is the Barbell Lying Back Of The Head Tricep Extension better than the Side Push-Up?
Neither is universally better — both train the triceps as the primary mover. The Barbell Lying Back Of The Head Tricep Extension lets you load the heaviest weights and progress in small, steady jumps, while the Side Push-Up needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Lying Back Of The Head Tricep Extension and the Side Push-Up in the same program?
Yes, but usually not in the same session — they overlap heavily on the triceps. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Lying Back Of The Head Tricep Extension and the Side Push-Up work the same muscles?
The primary muscle is the same: the triceps. Supporting muscles differ slightly — shoulders for the Barbell Lying Back Of The Head Tricep Extension versus shoulders, chest and core for the Side Push-Up.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.