Personally, I prefer a reduced ID spraybar placed at the bottom of the tank. The reduced ID raised the head pressure a little (I assume) but also increases the pressure of the spray. I find it makes for better circulation and overall better filtration. keeps my tank crispy.
If you go with something like this you will need to drill a hole in the pipe just below the water line. This will stop the return from turning into a siphon when you power off the pump. You will have to play with the size of the hole and the placement to get it perfect.
Or if you don't want to risk that, you can always just make a regular spraybar that sits just under the water level. It will backfill a little durong power down, but as soon as the water level drops below the holes in the spraybar it will stop.