Triceps Press - Lying Close Grip Barbell To Chin
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Chest Strength Barbell Flat Bench Push Gym
Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works all heads of the triceps with a heavier weight than can typically be done with dumbbells.
Lie on a supine (flat) bench. Take a close grip on a barbell. Raise the barbell straight above your chest. This is your starting position. Lower the barbell, while keeping your upper arms over your body. The bar will lower in an arc slowly to your chin. Keep the elbows over your body. Inhale during this movement. Push the barbell, in an arc with your triceps, back to the starting position, keeping your upper arms over your body. Exhale during this movement. Repeat for the recommended number of repetitions.
Typically a bench press is 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 on a flat bench, grasping a barbell with a close grip. Raise the barbell, in an arc, straight above your chest.
Lie on a supine (flat) bench. Take a close grip on a barbell. Raise the barbell straight above your chest. This is your starting position.
Step 2
Slowly lower the barbell to your chin, in an arc, keeping your upper arms over your body.
Lower the barbell, while keeping your upper arms over your body. The bar will lower in an arc slowly to your chin. Keep the elbows over your body. Inhale during this movement.
Step 3
Push the barbell, in an arc, back to the starting position, keeping your upper arms over your body.
Push the barbell, in an arc with your triceps, back to the starting position, keeping your upper arms over your body. Exhale during this movement.