Close-Grip Triceps Press Using a Barbell
Differentiation: Mechanics
This variation of a Tricep Press is unique. Here is how: you place your hands close together on the Olympic bar. Using this hand position results in the Long Head of your triceps being worked | more than your chest muscles. Since you use an Olympic Bar, | you must balance the weight.
Starting Position
To get into starting position, do this...
1) Locate a stationary flat bench.
2) Set the Olympic bar on the bench's pegs so it is an arms' length above you.
3) Load plates onto the Olympic Bar.
4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Lie on your back on the stationary flat bench.
6) ...with feet flat on the floor, wide apart.
7) Grasp the bar overhand, hands eight inches apart.
8) Lift the bar off the bench's pegs and move it forward so the bar is directly above your chest.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale while gradually lowering the bar toward your chest.
3) ...until the bar almost reaches your middle of your chest.
4) ...and your lower arms are perpendicular to your torso.
5) Hold this position for a count of one second.
6) This is the ending position.
7) Then, exhale as you push the bar upward,
8) ...until your arms are fully extended.
9) Repeat reps for a full set.
10) Return the bar to the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Keep your elbows near your sides and avoid flaring your elbows outward. This concentrates the effort in your triceps and not your shoulders and chest.
Focus on emphasizing the pushing movement in your triceps.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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