Lying Close Grip Barbell Triceps Press To Chin

What is Lying Close-Grip Barbell Triceps Press to Chin? The lying close-grip barbell triceps press to chin is a compound exercise that primarily targets the triceps muscles. It involves lying down on a bench and pressing the barbell up towards the chin with a close grip, focusing on engaging the triceps to perform the movement.

Tutorial

1. Lie down on a flat bench with your feet firmly planted on the ground.
2. Grip the barbell with your hands closer than shoulder-width apart.
3. Extend your arms straight up towards the ceiling, keeping your elbows close to your body.
4. Slowly lower the barbell towards your chin by bending your elbows.
5. Pause when the barbell is close to your chin, then press it back up to the starting position by extending your arms.
6. Repeat for the desired number of repetitions.

Common Mistakes

• Using too much weight, compromising form.

• Allowing the elbows to flare out during the movement. - Arching the back excessively or lifting the hips off the bench.

• Bouncing the barbell off the chest to gain momentum. - Not fully extending the arms at the top of the movement.

Tips for Better Results

• Focus on maintaining strict form throughout the exercise.

• Use a controlled tempo, both on the way down and up. - Engage your core muscles to stabilize your body on the bench.

• Adjust the grip width to find the most comfortable and effective position for your triceps. - Incorporate variations of this exercise, such as using dumbbells or an EZ bar, to target the triceps from different angles.

Muscles Worked

• Primary Muscles: Triceps brachii - Secondary Muscles: Chest, shoulders