Push Up - Bar Leg Raised Close Grip
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Triceps Chest Strength Barbell Push Compound Gym Home
Purpose: This exercise increases strength and produces greater functional strength for pressing movements.
Benefits: Close grip pushups work the triceps more than the chest.
Lie face down on an exercise mat. Place your hands on a barbell very close together in front of your chest. Raise your right leg and keep the toes of your left foot on the floor and your back straight. This is your starting position. Straighten your elbows while pushing up with your arms. Exhale during this movement. Keep your back straight throughout the exercise. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions. Lie face down on an exercise mat. Place your hands on a barbell very close together in front of your chest. Raise your left leg and keep the toes of your right foot on the floor and your back straight. This is your starting position. Straighten your elbows while pushing up with your arms. Exhale during this movement. Keep your back straight throughout the exercise. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
Typically pushups are considered to be a chest exercise. However, when the hands are placed in a close grip, it works the triceps muscles more. The closer the grip, the more the triceps are worked.
Step 1
Lie face down on an exercise mat, hands on a barbell close together, left toes on the floor.
Lie face down on an exercise mat. Place your hands on a barbell very close together in front of your chest. Raise your right leg and keep the toes of your left foot on the floor and your back straight. This is your starting position.
Step 2
Straighten your elbows while pushing up with your arms.
Straighten your elbows while pushing up with your arms. Exhale during this movement. Keep your back straight throughout the exercise.
Step 3
Slowly return to the starting position.
Slowly return to the starting position. Inhale during this movement. Place your hands on a barbell very close together in front of your chest. Raise your right leg and keep the toes of your left foot on the floor and your back straight. Repeat as required.
Step 4
Lie face down on an exercise mat, hands on a barbell close together, right toes on the floor.
Lie face down on an exercise mat. Place your hands on a barbell very close together in front of your chest. Raise your left leg and keep the toes of your right foot on the floor and your back straight. This is your starting position.
Step 5
Straighten your elbows while pushing up with your arms.
Straighten your elbows while pushing up with your arms. Exhale during this movement. Keep your back straight throughout the exercise.
Step 6
Slowly return to the starting position.
Slowly return to the starting position. Inhale during this movement. Place your hands on a barbell very close together in front of your chest. Raise your left leg and keep the toes of your right foot on the floor and your back straight. Repeat as required.