Barbell Lying Close grip Press
Target your triceps effectively with the Barbell Lying Close Grip Press. Strengthen your upper arms by pressing a barbell from a lying position, focusing
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Lying Close grip Press
Description
A strength exercise that targets the triceps by pressing a barbell from a lying position with a close grip.
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How to do Barbell Lying Close grip Press
- 01Setup
Lie supine on a flat bench with your feet firmly planted on the floor, ensuring your lower back maintains a slight natural arch.
- 02Setup
Grip the barbell with an overhand, pronated grip, hands positioned about shoulder-width apart or slightly narrower, ensuring your wrists are straight.
- 03Setup
Unrack the barbell and hold it directly above your lower chest/upper abdomen with your arms fully extended but elbows soft, ready to begin the movement.
- 04
Inhale deeply and slowly lower the barbell towards your lower chest, keeping your elbows tucked close to your sides throughout the descent.
- 05
Once the barbell lightly touches your chest, exhale and powerfully press it back up to the starting position by extending your elbows, squeezing your triceps.
- 06
Fully extend your arms at the top, but avoid locking out your elbows completely, maintaining tension in the triceps before initiating the next repetition.
Tips
- Keep your elbows tucked in close to your sides throughout the entire movement to maximize triceps engagement and prevent unnecessary stress on your shoulders.
- Control the eccentric (lowering) phase of the lift by taking 2-3 seconds to bring the bar down, which enhances muscle fiber recruitment and growth.
- Focus on driving the weight up using the heels of your hands, as this mental cue helps to better engage the triceps and minimize chest involvement.
- Maintain a neutral wrist position by keeping your wrists straight and aligned with your forearms to prevent discomfort and ensure efficient force transfer.
Common mistakes
- Flaring your elbows out wide reduces triceps activation and places undue strain on your shoulders; keep them tucked close to your body to isolate the triceps effectively.
- Using a grip that is too narrow puts excessive stress on the wrists and can limit range of motion; ensure your grip is about shoulder-width apart or slightly narrower for optimal comfort and power.
- Bouncing the barbell off your chest sacrifices tension and increases the risk of injury; control the descent and initiate the press smoothly, maintaining constant muscle tension.
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Get Ellim — FreeQuestions
Is Barbell Lying Close grip Press good for beginners?
Barbell Lying Close grip Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Lying Close grip Press?
You need Barbell to perform Barbell Lying Close grip Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Lying Close grip Press?
Keep your elbows tucked in close to your sides throughout the entire movement to maximize triceps engagement and prevent unnecessary stress on your shoulders. Control the eccentric (lowering) phase of the lift by taking 2-3 seconds to bring the bar down, which enhances muscle fiber recruitment and growth. Focus on driving the weight up using the heels of your hands, as this mental cue helps to better engage the triceps and minimize chest involvement. Maintain a neutral wrist position by keeping your wrists straight and aligned with your forearms to prevent discomfort and ensure efficient force transfer.
What are common mistakes when doing Barbell Lying Close grip Press?
Flaring your elbows out wide reduces triceps activation and places undue strain on your shoulders; keep them tucked close to your body to isolate the triceps effectively. Using a grip that is too narrow puts excessive stress on the wrists and can limit range of motion; ensure your grip is about shoulder-width apart or slightly narrower for optimal comfort and power. Bouncing the barbell off your chest sacrifices tension and increases the risk of injury; control the descent and initiate the press smoothly, maintaining constant muscle tension.
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Free · iPhone only · Available on the App Store