Barbell Press - Flat Bench 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. The closer you position your hands the more the exercise works the triceps.

Lie on a supine (flat) bench. Have a workout partner hand you a loaded barbell. Hold the barbell with a close grip. This is your starting position. Lower the bar slowly to your chest. Keep the elbows close to your body. Inhale during this movement. Do not bounce the bar off your chest. Press the bar back to the starting position by extending your elbows. 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.