EXERCISE

Barbell Lying Close-Grip Press

Introduction Image

Introduction


It helps you build stronger triceps and bigger upper arms.


This exercise makes you stronger at pushing things, like when you're playing sports or even just lifting heavy objects.


It's good for everyone, whether you're just starting to work out or you're already experienced.


You can easily add it to your regular workout plan.


Because you lie down while doing it, it's easier on your shoulders than some other pressing exercises.


It helps improve your overall upper body strength and power.


The close grip on the bar focuses the work more on your triceps than on your chest muscles.


Remember to start with a weight that you can comfortably handle and gradually increase it as you get stronger.


Always use proper form to avoid injuries. If you're unsure about the correct technique, ask a trainer for help.


What are the benefits of the Barbell Lying Close-Grip Press? Image

What are the benefits of the Barbell Lying Close-Grip Press?


A Stronger Chest: While it mainly works your triceps, it also helps strengthen your chest muscles. This creates a more balanced and well-rounded upper body.


Improved Overall Pressing Strength: Getting better at this exercise makes you stronger at other pressing exercises like bench presses and overhead presses. This means you can lift heavier weights in those exercises.


More Stable Elbows: The close-grip press strengthens the muscles around your elbows. This helps keep your elbows healthy and stable, reducing the risk of injury during weightlifting.


Easy to Learn: The lying close-grip barbell press is relatively simple to learn and perform, making it suitable for people of various fitness levels. However, proper form is crucial to avoid injury.


How to do the Barbell Lying Close-Grip Press? Image

How to do the Barbell Lying Close-Grip Press?


Starting position: Lift the barbell so it's over your chest. Your arms should be straight but not locked; keep a slight bend in your elbows.


Lower it down: Slowly bring the barbell down towards your chest. Keep your elbows tucked in close to your sides.


Push it up: As you push the barbell back up, breathe out. Straighten your arms, but don't lock your elbows.


Repeat: Do the exercise the number of times you planned, always keeping control of the weight.


Important tip 1: Keep your stomach muscles tight. This helps you stay steady and prevents injury.


Important tip 2: Keep your feet flat on the floor. This also helps you stay stable during the lift.


Common variations of the Barbell Lying Close-Grip Press Image

Common variations of the Barbell Lying Close-Grip Press


Barbell Lying Extensions: This exercise focuses on your triceps (the back of your upper arms). It lets you move your arms through a bigger range of motion, really working those muscles to build strength and make them look more defined.


Barbell Lying Triceps Extension (Skull Crusher): Similar to lying extensions, but the angle is slightly different. This change can make your triceps work harder, leading to even more strength gains.


Barbell Close Grip Bench Press: This is mainly a chest exercise, but it also works your triceps. It helps you get stronger overall when pressing things and is a good addition to any workout.


Each of these exercises has its own benefits – better muscle use, more strength, or a more defined look. Try them all to see what you like best and what helps you reach your fitness goals.


Alternatives to the Barbell Lying Close-Grip Press Image

Alternatives to the Barbell Lying Close-Grip Press


Barbell Lying Extensions: This exercise is mainly for your triceps. It helps make your arms stronger and more toned. You lower a barbell to your forehead, keeping your elbows still to really work your triceps.


Assisted Triceps Dips: This is a gentler way to work your triceps. Using a machine or a bench, you can control how hard it is, making it good for everyone, from beginners to experienced lifters. This helps protect your shoulders.


Barbell Pullover to Press: This exercise does more than just triceps! It also works your chest and back muscles. It's a good way to get stronger and improve your flexibility and balance.


These exercises all help build strong arms and upper body. Try them out to see which ones you like best and fit into your workout plan!


Common mistakes during the Barbell Lying Close-Grip Press Image

Common mistakes during the Barbell Lying Close-Grip Press


Keep your elbows tucked in: Don't let your elbows stick out to the sides. This puts a lot of stress on your shoulder joints. Imagine your elbows gently brushing your sides throughout the exercise.


Choose the right weight: Don't try to lift too much weight too soon. Start with a weight you can easily control. Focus on good form, not how much weight you lift. Gradually increase the weight as you get stronger.


Keep your back flat: Your back should be flat against the bench. Avoid arching your back, as this can hurt your lower back. Imagine a straight line from your head to your hips.


Control the movement: Don't just drop the bar down. Slowly lower the weight, feeling your muscles work. Then, push the weight back up in a controlled way. This helps you build more muscle and prevents injuries.


Takeaway Image

Takeaway


This exercise focuses on your triceps muscles, the muscles on the back of your upper arm. Strong triceps are important for pushing movements and overall upper body strength.


Good form is key to getting the most out of this exercise and avoiding injury. This means keeping your elbows close to your body and your back flat on the bench throughout the movement.


Start with a weight you can comfortably lift with good form. It's better to start lighter and focus on technique than to lift heavy and risk hurting yourself.


Slowly lower the bar to your chest, keeping your elbows tucked in. This controlled movement helps you engage your triceps effectively.


Push the bar back up to the starting position, again using a slow and controlled motion. Avoid jerking or using momentum to lift the weight.


Breathe in as you lower the bar and breathe out as you push it back up. This helps control the movement and makes the exercise more efficient.


Don't forget to warm up before you start. A few minutes of light cardio and some dynamic stretches will prepare your muscles for the exercise.


Listen to your body. If you feel any pain, stop immediately. Don't push yourself too hard, especially when you are starting out.


Gradually increase the weight as you get stronger. As you improve, you can add more weight to challenge your muscles and continue to see progress.


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