This exercise involves lying on a bench and using a barbell with a close grip to perform a bench press. It primarily targets the triceps, but also works the chest and shoulders.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the triceps, chest, and shoulders
- Improves upper body strength and power
- Increases muscle mass and definition in the arms and chest
- Can help improve bench press performance
- Allows for a greater range of motion compared to traditional bench press
- Can be modified for different fitness levels and goals
How to perform
- Start by lying flat on a bench with your feet firmly planted on the ground.
- Grasp the barbell with a close grip, with your hands shoulder-width apart.
- Lift the barbell off the rack and hold it above your chest with your arms fully extended.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell is just above your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
- When finished, carefully rack the barbell back onto the rack.
FRONT VIEW
BACK VIEW
Triceps
Primary
Anterior Deltoid
Primary
Biceps
Primary
Chest
Primary