Barbell Lying Close-Grip Press

Muscles worked

Setup

1. Lie flat on the bench with your feet planted firmly on the floor for stability.
2. Grip the barbell with an overhand grip, hands spaced roughly shoulder-width apart or slightly narrower (6-10 inches).
3. Retract your shoulder blades and press them into the bench to create a stable base.
4. Unrack the bar and hold it directly over your mid-chest with your arms fully extended.

How to do it

1. Inhale and lower the bar slowly toward your lower sternum, keeping your elbows tucked close to your torso at a 30-45 degree angle.
2. Touch the bar lightly to your chest without bouncing, maintaining tension in the triceps.
3. Exhale and press the bar back up in a slight arc toward your face until your arms are fully locked out.
4. Maintain a controlled tempo, focusing on a 2-second eccentric (lowering) phase.

Form checklist

• Keep your wrists straight and stacked directly over your elbows to avoid joint strain.
• Ensure your elbows do not flare out wide; keep them tucked toward your ribs.
• Maintain a slight natural arch in your lower back while keeping your glutes on the bench.
• Avoid a grip that is too narrow (less than 6 inches) to prevent excessive wrist and shoulder stress.

Pro tips

• Focus on 'squeezing' the bar inward as you press to maximize triceps recruitment through the mid-range.
• Imagine pushing yourself away from the bar into the bench to create a more stable and powerful pressing platform.
• Concentrate on a full lockout at the top to achieve peak contraction in the triceps.

Make it harder

• Add a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension.
• Incorporate eccentric-focused reps by taking 4-5 seconds to lower the bar to the chest.

Frequently asked

What muscles does the barbell lying close-grip press work?

The barbell lying close-grip press primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell lying close-grip press?

The barbell lying close-grip press uses barbell.

Is the barbell lying close-grip press good for beginners?

The barbell lying close-grip press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Band Assisted DipIntermediate · triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps