The barbell lying close-grip press is a compound upper body exercise that primarily targets the triceps, with secondary emphasis on the chest and shoulders. It is performed lying on a bench, using a close grip on the barbell to increase triceps activation.
Quick Facts
How to Do Barbell Lying Close-grip Press
Follow these step-by-step instructions to perform Barbell Lying Close-grip Press with proper form and technique.
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Barbell Lying Close-grip Press targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Barbell Lying Close-grip Press
Incorporating Barbell Lying Close-grip Press into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Triceps Development: Barbell Lying Close-grip Press directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
- Progressive Overload Potential: Barbells allow for precise weight increments, making it easier to progressively overload the muscles over time for consistent strength gains.
- Functional Strength: Strength exercises like Barbell Lying Close-grip Press build real-world strength that transfers to daily activities and athletic performance.
Safety Tips and Precautions
Performing Barbell Lying Close-grip Press safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Barbell Lying Close-grip Press, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Use Safety Equipment: When lifting heavy, always use a power rack with safety pins set at the appropriate height, and consider using a spotter for maximal attempts.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Barbell Lying Close-grip Press, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.
Log the weight used for progressive overload. Aim to gradually increase weight while maintaining proper form.