Barbell Press - Lying Floor Close Grip
Recommendations: 1-3 Sets, 6-10 Reps, 80 Wght
Intermediate Chest Triceps Anterior Delts Strength Barbell Push Compound Gym
Purpose: This exercise works primarily the triceps.
Benefits: The exercise eliminates isolates the triceps.
Lie on an exercise mat on the floor. Have a workout partner had you the loaded barbell. Hold the bar with the palms face up and hands close together. Position your feet flat on the floor, knees bent at about 90 degrees. The bar should be over your chest. This is your starting position. Lower the bar to your chest, keeping your elbows tight in to your sides. Inhale during this movement. Do not bounce the bar. Do not arch your back. Straighten your elbows while moving the bar so that it move up and slightly back so the bar ends up over your chest. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch the shoulders forward to work the Pectoralis Minor muscle. 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.
Step 1
Lie on the floor, holding the bar hands close together, above your chest with elbows straight.
Lie on an exercise mat on the floor. Have a workout partner hand you the loaded barbell. Hold the bar with the palms face up and hands close together. Position your feet flat on the floor, knees bent at about 90 degrees. The bar should be over your chest. This is your starting position.
Step 2
Lower the bar to your chest. Your arms will be close to the sides.
Lower the bar to your chest, keeping your elbows tight in to your sides. Inhale during this movement. Do not bounce the bar. Do not arch your back.
Step 3
Raise the bar, bringing it up and over your chest. Squeeze your pecs and hunch your shoulders forward.
Straighten your elbows while moving the bar so that it move up and slightly back so the bar ends up over your chest. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch the shoulders forward to work the Pectoralis Minor muscle.