Barbell Decline Close-Grip Press
The Barbell Decline Close-Grip Press is a compound exercise that mainly works the triceps, with help from the chest and shoulders. You'll need: barbell, decline bench and weight plates.
Required Equipment
Barbell Decline Close-Grip Press Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
How to do the Barbell Decline Close-Grip Press
Lie back on a decline bench and hook your feet securely under the leg rollers.
Grip the barbell with your hands slightly narrower than shoulder-width apart to target your triceps.
Unrack the barbell carefully and hold it directly over your lower chest with your arms fully extended.
Lower the bar in a controlled motion down toward your lower chest while keeping your elbows tucked close to your body.
Press the barbell straight back up to the starting position by extending your arms and exhaling.
Barbell Decline Close-Grip Press FAQs
What muscles does the Barbell Decline Close-Grip Press work?
The Barbell Decline Close-Grip Press mainly works the triceps, with help from the chest and shoulders. The main muscles are the triceps brachii.
What equipment do you need for the Barbell Decline Close-Grip Press?
Barbell, decline bench and weight plates.
Is the Barbell Decline Close-Grip Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Decline Close-Grip Press go on?
It belongs on push day in a push/pull/legs routine.
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