Barbell Lying Close-Grip Press 101 Video Tutorial
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Overview
The Barbell Lying Close-Grip Press is a compound upper-body exercise that primarily targets the triceps, with secondary involvement from the shoulders and lats. To perform the exercise, lie on a bench and grip a barbell with your hands positioned about shoulder-width apart, palms facing forward. With your arms fully extended above your chest, slowly lower the barbell towards your chest while keeping your elbows close to your body to maximize tricep activation. Pause just above the chest before pressing the barbell back to the starting position, fully extending your arms without locking your elbows. This exercise effectively builds tricep strength and also engages the shoulders and lats for stabilization. A barbell is required for this movement.
How to Perform
Set up your position: Start by lying flat on a bench and grip the barbell with your hands about shoulder-width apart, ensuring your palms are facing forward.
Lift the barbell: With your arms fully extended, position the barbell directly above your chest, ensuring proper stability and alignment.
Lower the barbell: Slowly lower the barbell toward your chest, keeping your elbows tucked close to your sides. This focuses the movement on the triceps, ensuring they do most of the work.
Pause briefly: When the barbell is just above your chest, pause for a moment without letting it touch your body. This controlled motion prevents any momentum from aiding the lift.
Press the barbell upward: Push the barbell back up to the starting position, fully extending your arms without locking your elbows. This helps maintain tension on the triceps throughout the exercise.
Repeat: Continue this motion for the desired number of repetitions, ensuring you maintain proper form throughout the set.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain Control Over the Barbell: Throughout the entire movement, it is essential to keep the barbell under control. Resist the temptation to let the weight drop quickly towards your chest. Instead, lower it with a steady and controlled pace, then press it back up in the same manner. This helps improve the effectiveness of the exercise and minimizes the chance of injury.
Avoid Fully Extending the Elbows: A common mistake is locking the elbows at the top of the lift. Doing so can place excessive stress on the elbow joints. Rather than fully extending your arms, leave a slight bend in your elbows even when you reach the top of the press. This will help maintain tension on the triceps and protect your joints.
How Not to Perform
Don’t Let Your Elbows Flare Out: One common mistake is letting your elbows move outward during the lowering phase. This reduces the focus on the triceps and shifts some of the work to the shoulders and chest. Keep your elbows close to your body to maximize tricep activation and avoid unnecessary strain on the shoulder joints.
Avoid Bouncing the Barbell: Never allow the barbell to "bounce" off your chest at the bottom of the movement. This can lead to instability and increase the risk of injury. Instead, lower the barbell with control and pause just above your chest before pressing it back up.
Don’t Lock Your Elbows at the Top: Fully extending your arms and locking your elbows at the top of the movement places undue stress on the elbow joints and reduces the muscle engagement. Keep a slight bend in your elbows to maintain tension in your triceps and prevent joint strain.
Don’t Rush the Movement: Performing the exercise too quickly can waste energy and reduce the effectiveness of the movement. Take your time to lower and lift the barbell with controlled, deliberate motions. This ensures that your triceps do most of the work and helps improve overall muscle engagement.
Avoid Arching Your Lower Back: Excessively arching your lower back to help lift the barbell puts unnecessary pressure on the spine and can lead to injury. Keep your back pressed against the bench and your core engaged to maintain proper form and prevent injury.
Don’t Overextend the Range of Motion: Lowering the barbell too far beyond your chest can strain your shoulders and cause instability. Focus on lowering the barbell just to the point where your upper arms are parallel to the ground, then press it back up.
Don’t Use Excessive Weight: Lifting too heavy can compromise your form and increase the risk of injury. Choose a weight that allows you to maintain proper form throughout the set while still challenging your triceps.
Avoid Holding Your Breath: Not breathing properly during the movement can cause unnecessary tension and may lead to dizziness or discomfort. Exhale as you press the barbell up and inhale as you lower it, maintaining a steady breathing pattern.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
