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Barbell Lying Close Grip Press animation

How to do the Barbell Lying Close Grip Press

TricepsBarbellIntermediate

The barbell lying close grip press is one of the most effective mass-builders for the triceps, loading all three heads through a full, controlled range of motion. Master this movement and you will build the kind of thick, powerful arms that translate to stronger benches and overhead work across the board.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Lie flat on a bench and grip the barbell with hands roughly shoulder-width apart or slightly narrower, wrists stacked directly over elbows at the bottom
  2. Unrack the bar and lower it slowly to your lower chest or upper abdomen, keeping your elbows tucked close to your torso throughout the descent
  3. Press the bar back up in a slight diagonal arc, fully extending your elbows at the top without locking them out aggressively
  4. Re-rack with control after your final rep, maintaining shoulder stability and a firm upper back throughout the set

Common mistakes

  • Flaring the elbows out wide shifts load onto the chest and front delts — consciously keep elbows tracking close to your sides on every rep
  • Gripping too narrow forces excessive wrist deviation and elbow stress — use a shoulder-width grip for a strong, pain-free position
  • Bouncing the bar off the chest to handle heavier weight removes tension from the triceps — own every inch of the descent with a 2 to 3 second lowering tempo

Pro tip — At the top of each rep, think about pushing your knuckles toward the ceiling rather than simply locking out the elbows — this subtle cue maximizes triceps peak contraction and keeps tension on the muscle instead of dumping load into the joint.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

Barbell Close Grip Bench PressBarbell Close Grip Bench PressBarbell Decline Close Grip To Skull PressBarbell Decline Close Grip To Skull PressBarbell Incline Reverse Grip PressBarbell Incline Reverse Grip PressBarbell Lying Close Grip Triceps ExtensionBarbell Lying Close Grip Triceps ExtensionBarbell Lying ExtensionBarbell Lying ExtensionBarbell Seated Overhead Triceps ExtensionBarbell Seated Overhead Triceps Extension
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