Barbell close grip press
The barbell close grip press is a strength exercise that primarily targets the triceps, while also engaging the chest and shoulders. It's ideal for individuals looking to increase triceps strength and size, and it's adaptable for various fitness levels.
Primary Equipment
Olympic barbell
Olympic barbell
Key Benefits
- Significantly increases triceps strength and size.
- Contributes to pushing strength in other exercises and daily activities.
- Secondarily strengthens the shoulders and upper chest.
- Improves shoulder and elbow joint stability.
Instructions
- Lie down on a bench with your back supported, knees bent, and feet on the floor.
- Hold a barbell over your chest with your hands placed close, palms facing forward, and arms folded at your sides.
- Raise the barbell while extending your arms.
- As your arms become straight, slowly return to the initial position and repeat.
Tips
- Keep your wrists straight.
- Keep your elbows close to your torso and dipped under the bench during starting position.
- Maintain a natural breathing pattern.
Restrictions
Avoid if you experience wrist, elbow, or shoulder pain. Individuals with a history of injuries in these joints should seek professional guidance. Beginners should start with light loads and focus on technique to prevent injuries and ensure proper triceps activation.
Common Mistakes to Avoid
- Using a grip that is too narrow, overstressing the wrists.
- Allowing elbows to flare out too wide, reducing triceps activation.
- Not controlling the eccentric (lowering) phase of the lift, losing muscle tension and increasing injury risk.
Frequently Asked Questions
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What muscles does the barbell close grip press work?
Primarily the triceps, but also the chest and shoulders as secondary muscles.
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What is the ideal grip width?
Shoulder-width or slightly narrower, to focus on the triceps without overstressing the wrists.
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Is it better to use a barbell or dumbbells?
A barbell allows for heavier loads and is excellent for strength. Dumbbells can offer more freedom of movement and isolation, but with less load.
