Lying Close-Grip Barbell Triceps Press To Chin Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Lying close-grip barbell triceps press to chin focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
- Extend your arms in front of you as you hold the barbell over your chest. The arms should be perpendicular to your torso (90-degree angle). This will be your starting position.
- As you inhale, lower the bar in a semi-circular motion by bending at the elbows and while keeping the upper arm stationary and elbows in. Keep lowering the bar until it lightly touches your chin.
- As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
- Repeat for the recommended amount of repetitions.
Exercise FAQ
How should I program this in a workout?
Use it after your warm-up when you’re fresh. Aim for 2–4 sets and choose a rep range that matches your goal (strength: lower reps; muscle: moderate reps).
What’s the safest way to progress over time?
Add a small amount of reps first, then load. If technique slips, step back and rebuild with cleaner reps.
What’s a common mistake people make here?
Rushing reps and losing body position. Keep the movement smooth and repeatable so tension stays where you want it. Think of it as pressing done with repeatable, clean reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
Alternative exercises:
Speed Band Overhead Triceps
For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, ...
Parallel Bar Dip
Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get ...
Ring Dips
Grip a ring in each hand, and then take a small jump to help you get into the starting position with your a...