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Barbell Lying Close-Grip Press

Build bigger triceps with Barbell Lying Close-Grip Press! A classic exercise for serious arm strength and definition.

The Barbell Lying Close-Grip Press is a compound exercise that mainly works the triceps and chest, with help from the shoulders and core. You'll need: exercise bench or barbell.

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Required Equipment

Barbell
Barbell
Exercise Bench
Exercise Bench

Barbell Lying Close-Grip Press Muscles Worked

Primary

Triceps (triceps brachii); Chest (pectoralis major, sternal head)

Secondary

Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)

Barbell Lying Close-Grip Press Variations and Alternatives

How to do the Barbell Lying Close-Grip Press

  1. Begin by lying flat on a bench with a racked barbell at arm's reach above your chest.

  2. Grasp the barbell with a close grip, hands positioned no wider than shoulder-width apart.

  3. Unrack the barbell by lifting it off the rack and holding it straight above you with arms fully extended. This is your starting position.

  4. Lower the barbell in a controlled manner towards the lower portion of your chest, keeping your elbows close to your body.

  5. Pause briefly when the barbell nearly touches your chest.

  6. Push the barbell back up to the starting position, fully extending your arms and contracting your triceps at the top of the movement.

  7. Complete the desired number of repetitions and sets, ensuring to maintain proper form throughout the exercise.

  8. After the last repetition, carefully rerack the barbell on the bench's supports.

Safety Tips: - Ensure that the grip is secure to avoid the barbell slipping from your hands. - Start with a lighter weight to perfect your form before progressing to heavier weights. - Have a spotter assist you, especially when attempting heavier lifts. - Control the barbell's movement during both the eccentric (lowering) and concentric (lifting) phases of the exercise. - Keep your feet flat on the ground and maintain a stable core throughout the exercise to protect your lower back.

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Barbell Lying Close-Grip Press FAQs

What muscles does the Barbell Lying Close-Grip Press work?

The Barbell Lying Close-Grip Press mainly works the triceps and chest, with help from the shoulders and core. The main muscles are the triceps brachii and pectoralis major.

What equipment do you need for the Barbell Lying Close-Grip Press?

Exercise bench or barbell.

Is the Barbell Lying 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 Lying Close-Grip Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Barbell Lying Close-Grip Press variations and alternatives?

Similar exercises include the Barbell Explosive Bench Press, Barbell Pin Chest Press, Barbell Weighted Chain Bench Press and Barbell Bench Press.

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