Cable Lying Close Press
Strengthen your triceps with the Cable Lying Close Press. This exercise targets the back of your upper arms, promoting muscle growth and definition while
Variations of Cable Lying Close Press
Cable Standing Close Press
Sculpt your upper body with the Cable Standing Close Press. This compound exercise targets your chest and triceps for strength and definition.
Cable Seating Close Press
Build powerful triceps and a strong chest with the Cable Seated Close Press. This exercise enhances upper body strength and muscle definition effectively.
Cable Lying Bicep Curl
Maximize bicep activation with the Cable Lying Bicep Curl. This isolation exercise minimizes momentum, ensuring peak contraction for stronger, more
Cable Close Grip Curl
Target your biceps with the Cable Close Grip Curl. This isolation exercise provides constant tension for optimal muscle growth and definition in your
Description
A strength training exercise performed while lying on the floor, where you press the cable handles towards the ceiling.
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How to Do Cable Lying Close Press
- 1Setup
Position a flat bench or mat in front of a low cable pulley, attaching a straight bar or two single-grip handles.
- 2Setup
Lie supine on the bench or mat with your head towards the cable machine, feet flat on the floor, and grasp the handles or bar with an overhand, shoulder-width grip, or a neutral grip if using two handles.
- 3Setup
Bring the bar or handles to your chest, ensuring your elbows are bent, tucked close to your torso, and there's initial tension on the cable.
- 4
Exhale and press the weight straight up towards the ceiling by extending your elbows, keeping your upper arms stationary and perpendicular to your body.
- 5
Pause briefly at the top, squeezing your triceps, ensuring full elbow extension without locking the joint.
- 6
Inhale and slowly lower the handles or bar back to the starting position with control, allowing your triceps to stretch under tension.
Tips
- Maintain a controlled tempo throughout the movement, especially during the eccentric (lowering) phase, to maximize time under tension on the triceps.
- Focus on squeezing your triceps at the top of the movement to ensure a full contraction and optimize muscle activation.
- Keep your elbows tucked close to your body throughout the press to emphasize triceps engagement and minimize shoulder involvement.
Common Mistakes
- ×Flaring your elbows out wide shifts tension away from the triceps; keep them tucked close to your torso throughout the press.
- ×Using momentum to jerk the weight up reduces triceps engagement; maintain a slow, controlled movement focusing on muscle contraction.
- ×Not fully extending your elbows at the top limits triceps activation; ensure a complete, controlled elbow extension without locking the joint.
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Related Exercises
Cable Curl
Master the Cable Curl for sculpted biceps. This exercise ensures constant tension, promoting peak muscle contraction and superior arm development.
Cable Rear Drive
The Cable Rear Drive is an effective isolation exercise to strengthen and sculpt your triceps brachii.
Cable Overhead Curl
Target your biceps brachii with the Cable Overhead Curl. This isolation exercise provides constant tension, promoting peak contraction and muscle growth.
Triceps Press
Master the bodyweight triceps press to build strong, defined triceps. This effective exercise uses your own bodyweight to challenge your upper arms,
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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