Lying Close-Grip Barbell Triceps Press To Chin 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Ez Bar
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lying Close-Grip EZ Bar Triceps Press To Chin is an effective exercise primarily targeting the triceps, with secondary involvement of the shoulders. Performed by lying flat on a bench and gripping an EZ bar with hands positioned closer than shoulder-width, the exercise involves lowering the bar in a semi-circular motion toward the chin while keeping the elbows in and upper arms stationary. This isolates the triceps, as the elbows bend to lower the bar and then extend to press the bar back up to the starting position. The shoulders assist in stabilizing the movement as the arms push the bar away from the body, making it a great choice for building triceps strength and definition while also engaging the shoulders for support.
How to Perform
Begin by lying flat on a bench and holding an EZ bar with both hands, palms facing forward. Your hands should be positioned closer than shoulder-width apart, ensuring a firm but controlled grip.
Extend your arms fully in front of you, keeping the bar directly over your chest. Your arms should be straight and perpendicular to your torso at this point. This is your starting position.
Take a deep breath and, while keeping your upper arms still, bend your elbows to lower the bar in a smooth, semi-circular motion toward your chin. Focus on maintaining proper form by ensuring your elbows stay close to your body throughout the movement.
Continue lowering the bar until it almost touches your chin, feeling the stretch in your triceps as the bar moves down.
Exhale as you reverse the motion, contracting your triceps to raise the bar back to the starting position. Push the bar back up in the same arc as when lowering it, maintaining control and focus on your triceps.
Repeat for the desired number of repetitions, keeping your core engaged and elbows locked in position to maximize the isolation of the triceps and reduce the involvement of other muscle groups.
★ 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
Lie flat on a bench, gripping an EZ bar with palms facing forward and hands shoulder-width apart or closer.
Start with your arms fully extended, holding the bar directly above your chest, keeping your arms perpendicular to your torso.
Lower the bar in a controlled, semi-circular motion by bending your elbows while keeping your upper arms stationary.
Keep your elbows close to your body throughout the movement to maintain focus on the triceps.
Continue lowering the bar until it nearly touches your chin, feeling the triceps stretch.
Exhale and push the bar back to the starting position by straightening your elbows, contracting the triceps.
Perform the movement slowly and with control to maximize muscle engagement and avoid jerky motions.
Maintain a neutral spine and engaged core to avoid unnecessary strain during the exercise.
Keep your shoulders stable and minimize their involvement to isolate the triceps.
Ensure proper grip strength on the EZ bar to maintain control and avoid any slippage during the exercise.
How Not to Perform
Avoid Flaring Your Elbows: Do not let your elbows drift outward during the exercise. This will shift the focus away from your triceps and place unnecessary strain on your shoulder joints. Keep your elbows tucked in close to your body throughout the movement.
Don’t Lower the Bar Too Quickly: Resist the urge to lower the bar rapidly. This can lead to momentum taking over, reducing muscle engagement and increasing the risk of injury. Perform the lowering phase in a slow, controlled manner.
Don’t Arch Your Back: Keep your back flat on the bench to avoid straining your lower back. Excessive arching can lead to injury and take the focus away from your triceps. Keep your core engaged for stability.
Avoid Overextending Your Wrists: Keep your wrists straight and neutral, not bent backward. Overextending your wrists can lead to discomfort and potential injury, as well as detract from the effectiveness of the exercise.
Don’t Use Excessive Weight: Lifting too heavy can compromise your form and make the exercise less effective. Choose a weight that allows you to maintain proper form throughout the movement without struggling excessively.
Don’t Lock Out Your Elbows at the Top: When you reach the top of the movement, don’t fully lock out your elbows. Locking out can cause unnecessary stress on your joints and reduce the tension on your triceps.
Avoid Letting the Bar Bounce: Never let the bar bounce off your chest or chin. This can cause injury and disrupt the controlled, fluid motion required for optimal muscle activation.
Don’t Shift Focus to Shoulders or Chest: Ensure that the majority of the work is done by your triceps. If you notice that your shoulders or chest are getting too involved, adjust your elbow positioning and focus on isolating the triceps more effectively.
Don’t Rush Through Repetitions: Take your time with each rep to ensure full range of motion and proper muscle engagement. Quick reps waste energy and limit muscle activation.
Avoid Overreaching with Grip Width: Keep your grip on the EZ bar within shoulder-width to maintain proper arm alignment and control. A too-wide grip can lead to shoulder discomfort and inefficient muscle activation.
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.
