The Barbell Lying Close-Grip Press is a strength training exercise that targets the triceps, chest, and shoulders. It involves lying down on a flat bench and pressing a barbell with a close grip directly above the chest.
How to perform
Step by step instructions:1. Lie down on a flat bench with your feet planted firmly on the ground.
2. Grip the barbell with your hands closer than shoulder-width apart, palms facing forward.
3. Start with the barbell positioned directly above your chest, arms fully extended.
4. Slowly lower the barbell towards your chest while keeping your elbows close to your body.
5. Pause at the bottom of the movement, then push the barbell back up to the starting position by extending your arms.
6. Repeat for the desired number of repetitions.
7. Make sure to keep your back flat on the bench and maintain a stable core throughout the exercise.
8. Avoid locking out your elbows at the top of the movement to keep tension on the triceps.
9. Remember to breathe throughout the exercise, exhaling on the way up and inhaling on the way down.
10. Once you have completed the set, carefully rack the barbell and sit up on the bench.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.