The barbell close-grip press, also known as the close-grip bench press, is an exercise that targets the triceps muscles. It can be performed using a barbell and a bench. Here’s how to do it:
1- Start by lying on a flat bench with your feet flat on the ground and your back supported by the bench.
2- Grasp the barbell with a close grip, with your hands positioned closer than shoulder-width apart.
3- Carefully lift the barbell off the rack and position it above your chest, with your arms extended.
4- Lower the barbell down to your chest by bending your elbows, keeping your elbows close to your body.
5- Push the barbell back up to the starting position by contracting your triceps muscles.
6- Repeat for the desired number of reps.
It’s important to keep your core tight and your back flat on the bench throughout the exercise to prevent injury and ensure proper form. Also, you should breathe in as you lower the barbell and breathe out as you push it back up. Use a weight that is appropriate for your fitness level and gradually increase as you get stronger. It’s a good idea to have a spotter with you while performing the barbell close-grip press, as the weight can become heavy and the exercise can become dangerous if not performed correctly.
In addition, you can vary the exercise by adjusting your grip width, using an incline or decline bench, or incorporating different exercises that target the triceps muscles to work different angles and fibers. Overall, the barbell close-grip press is an effective exercise for building strength and muscle in the triceps muscles.
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