TETSUBarbell Lying Extension vs Close-Grip Push-Up (On Knees)
The Barbell Lying Extension and the Close-Grip Push-Up (On Knees) both train the triceps as their primary muscle. The Barbell Lying Extension uses a barbell while the Close-Grip Push-Up (On Knees) is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Lying Extension | Close-Grip Push-Up (On Knees) | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | shoulders | chest and shoulders |
| Equipment | barbell | bodyweight |
| Steps in our guide | 5 | 5 |
How each one starts
Barbell Lying 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 the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
Close-Grip Push-Up (On Knees) — first steps
- Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
- Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Lying Extension lets you load the heaviest weights and progress in small, steady jumps. The Close-Grip Push-Up (On Knees) 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 Extension better than the Close-Grip Push-Up (On Knees)?
Neither is universally better — both train the triceps as the primary mover. The Barbell Lying Extension lets you load the heaviest weights and progress in small, steady jumps, while the Close-Grip Push-Up (On Knees) 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 Extension and the Close-Grip Push-Up (On Knees) 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 Extension and the Close-Grip Push-Up (On Knees) work the same muscles?
The primary muscle is the same: the triceps. Supporting muscles differ slightly — shoulders for the Barbell Lying Extension versus chest and shoulders for the Close-Grip Push-Up (On Knees).
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.