FEATURES
MUSCLES
Triceps
EQUIPMENT
Barbell
DIFFICULTY
Moderate
The close-grip barbell press focuses primarily on the triceps with minimal load on the chest. It is a great exercise for building strength while isolating a muscle group as well.
MEDIA
INSTRUCTIONS
Prep
Load up a barbell with appropriate weights while using a bench to lay down underneath.
Start
Use a close grip, grab the barbell, lock your arms and lift the barbell from the rack. Bring the bar on top of your lower chest.
Movement
Slowly brings the barbell down till it reaches your lower chest. Ensure that elbows aren't too far.
After a pause, slowly bring the barbell back up to the start position.
End
Once completing your set, re-rack the weights as needed.
TIPS
Though the exercise focuses on triceps, it also engages the chest to some extent. if you want to further isolate triceps, focus on bringing your elbows closer while bringing the barbell close to your lower chest or upper abs.
Use the smith machine if you're starting off to have a more controlled movement of the weight.
