Barbell Press - Close Grip

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Beginner Triceps Chest Shoulders Strength Barbell Flat Bench Push Compound Gym

Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.

Benefits: This exercise works both heads of the triceps with a heavier weight than can typically be done with dumbbells. Note that the wider apart that you position your hands, the more the exercise works the chest and less the triceps.

Lie on a supine (flat) bench. Take a close grip on a barbell. Raise the barbell from the rack. This is your starting position. Lower the barbell slowly to your chest. Keep the elbows close to your body. Inhale during this movement. Push the barbell back to the starting position. Exhale during this movement. Repeat for the recommended number of repetitions.

The triceps is a straight muscle with three heads. The long head straightens the elbow, adducts the shoulder (brings it from a side position to the body) and extends the shoulder (brings the arm from a front position down to the body). The lateral head (outer head) straightens the elbow. The medial head also straightens the elbow.