Barbell Lying Close-grip Press
Target Muscle
Secondary Muscles
Equipment
Grab a barbell with a close grip (hands about shoulder-width apart), palms facing forward, and hold it above your chest with your arms fully extended.
Slowly lower the barbell towards your chest, keeping your elbows close to your body to ensure your triceps are doing most of the work.
Pause for a moment when the barbell is just above your chest, without letting it touch your body.
Push the barbell back up to the starting position, fully extending your arms but without locking your elbows. Repeat this movement for the desired number of repetitions.
Pro Tip
Control the Weight: It's crucial to control the weight throughout the entire movement. Avoid letting the weight drop quickly towards your chest. Instead, lower the barbell slowly and controlled, and then push it back up in a controlled manner. This not only increases the effectiveness of the exercise but also reduces the risk of injury. Avoid Locking Elbows: One common mistake is to fully extend and lock the elbows at the top of the press. This can put unnecessary stress on the elbow joints. Instead, aim to keep a slight bend in the elbows even at the top