How to do the Barbell Lying Close-grip Press
Barbell Lying Close-grip Press is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Barbell Lying Close-grip Press demonstration · © GymiaFit
Barbell Lying Close-grip Press at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Barbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Barbell Lying Close-grip Press step by step
- 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- 2Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet.
- 3Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- 4Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- 5Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
- 6Repeat for the desired number of repetitions.
Barbell Lying Close-grip Press — questions
What muscles does the Barbell Lying Close-grip Press work?
The Barbell Lying Close-grip Press primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Barbell Lying Close-grip Press?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Lying Close-grip Press suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Barbell Lying Close-grip Press?
Barbell Lying Back Of The Head Tricep Extension, Barbell Lying Close-grip Triceps Extension, Barbell Lying Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Lying Close-grip Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.