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Set Up: You will require a gym bench, a barbell/EZ bar, and plates at a weight of your choice to be able to perform this exercise. Starting Position: - Lay with your back straight and flat on the bench. - Your feet should be placed at around shoulder-width apart, flat on the floor. - Your hands should be placed in a close-grip position, hence the name of this tricep exercise, in an overhand grip and with the wrists pronated (palms facing outwards). - However, make sure they’re not placed so close together that it feels uncomfortable - taking this precaution will protect your wrists. Execution: - Engage your core and pull your shoulder blades together to enhance stability. Inhale. - Press the barbell upwards in a slow and controlled motion by bending at the elbows, exhaling as you do so. - During this movement, it’s incredibly important to keep your elbows stable and fixed in place. - Once the barbell reaches the overhead position, pause for at least two seconds. Your elbows should be almost locked out, but not fully. - Inhale before bringing the barbell back down into the starting position, maintaining good form and exhaling as you do so. - Repeat! Lying Close Grip Barbell Triceps Press to Chin Muscles Worked Primary Movers: Triceps Secondary Muscles: Deltoids, pectoralis major Lying Close Grip Barbell Triceps Press to Chin Mistakes to Avoid Arching the lower back. One of the most common lying close grip barbell triceps press mistakes to avoid is arching the lower back. This usually happens when the weight is slightly too heavy for you. When using the right weight, you should feel no pain, pressure, or lifting in your lower back. Your body should be stable. So, if you do feel any of this, be sure to reduce the weight that you’re lifting for the time being. It is one of the most effective tricep exercises for bodybuilding, but only if you perform it correctly! Allowing your elbows to drift outwards. It is common for elbows to drift outwards, especially as the muscles begin to tire, but for maximum results you should keep your elbows tucked in throughout the exercise. Otherwise, you could even face a nasty injury. Lifting too heavy. This can cause soreness and stiffness in the muscles within the neck. Listen to your body and rest when needed. Also, if using heavier loads, use a spotter for safety. Lying Close Grip Barbell Triceps Press to Chin Benefits: - During the pressing phase, the close-grip variation of the bench press targets the triceps much more than the variation that uses a standard grip. It is perfect for building strength and muscular hypertrophy in the area, making it one of the best bodybuilding tricep exercises for men. - As well as the triceps, which benefit hugely from this exercise, your shoulders are strengthened and stabilised throughout the exercise, as well as your pectorals. This will increase the overall strength and hypertrophy of your upper body, especially when performed alongside other upper body exercises, such as the landmine press or the TRX clock press to name a few.
