Barbell Lying Close Grip Press
Description
The barbell lying close grip press is performed lying on the floor with a close grip on the barbell. The floor stops the descent at the elbows, creating a partial range that emphasizes the triceps while protecting the shoulders. It is a strong tricep builder for lifters with shoulder issues.
Muscle Group
Equipment Required
Barbell Lying Close Grip Press Instructions
- Lie on the floor under a barbell set up on low rack pins or held by a partner.
- Plant your feet flat on the floor with knees bent.
- Grip the bar with hands shoulder-width or slightly closer.
- Pull your shoulder blades back and brace your core.
- Unrack the bar and hold it over your chest with arms extended.
- Lower the bar with control until your elbows touch the floor.
- Pause briefly, then press the bar back up by extending the elbows.
- Squeeze the triceps at the top.
Barbell Lying Close Grip Press Form & Visual
Barbell Lying Close Grip Press Benefits
- Floor protects the shoulders
- Builds tricep size and lockout strength
- Partial range allows heavier loads
- Useful for lifters with shoulder issues
- Practical for home training
- Strong tricep specialization
Barbell Lying Close Grip Press Muscles Worked
- Triceps brachii
- Pectoralis major
- Anterior deltoid
- Anconeus
Barbell Lying Close Grip Press Variations & Alternatives
- Floor Press
- Close Grip Bench Press
- Pin Press
- Skull Crusher
