Lying Close-Grip Barbell Triceps Press To Chin
The Lying Close-Grip Barbell Triceps Press To Chin isolates the Triceps through a controlled range of motion. This intermediate-level e-z curl bar exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Lying Close-Grip Barbell Triceps Press To Chin
- 1
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.
- 2
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.
- 3
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.
- 4
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.
- 5
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Lying Close-Grip Barbell Triceps Press To Chin work?
The Lying Close-Grip Barbell Triceps Press To Chin primarily targets the Triceps. It's an effective isolation exercise for building triceps strength.
Is the Lying Close-Grip Barbell Triceps Press To Chin good for beginners?
The Lying Close-Grip Barbell Triceps Press To Chin is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Lying Close-Grip Barbell Triceps Press To Chin?
You need e-z curl bar to perform the Lying Close-Grip Barbell Triceps Press To Chin. Most commercial gyms will have this available.
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