Upper Arms Exercise · Barbell
Barbell Lying Close-Grip Press
Also known as: Bb Lying Close-grip Press
- Category
- Upper Arms
- Equipment
- Barbell
- Target
- Triceps
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Barbell Lying Close-Grip Press is a targeted isolation upper arms movement designed to train the Triceps with direct engagement of the Shoulders.
Single-joint elbow extension isolating the triceps brachii (lateral, medial, and long heads). Keep upper arm fixed to prevent shoulder momentum. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
The barbell lying close-grip press is essentially a close-grip bench press done lying flat, narrowing the hands to shift load onto the triceps while keeping the same pressing pattern as a regular bench. It's a straightforward way to build pressing lockout strength. Keep the elbows tucked through the whole rep rather than letting them flare as the weight gets heavy.
How to Do the Barbell Lying Close-Grip Press
- Lie on a bench with your feet flat on the floor and your back pressed against it.
- Grip the barbell with your hands shoulder-width apart, palms facing toward your feet.
- Unrack the bar and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell toward your chest, keeping your elbows tucked close to your body.
- Pause briefly once the bar touches your chest, then press it back up to the starting position.
- Continue for the set reps, taking care to lower with control and reset your posture between each rep.
Recommended Sets & Reps by Training Goal
65–75% 1RM · 60s rest
50–60% 1RM · 30–45s rest
Controlled 3s eccentric · 60s rest
Biomechanical & Joint Load Cues
Single-joint elbow extension isolating the triceps brachii (lateral, medial, and long heads). Keep upper arm fixed to prevent shoulder momentum.
Common Mechanical Mistakes & Form Errors to Avoid
- Flaring Elbows Outward: Allowing elbows to wing outward during pushdowns or extensions shifts tension to the chest and shoulders while stressing elbow ligaments.
- Moving the Upper Arms: Swinging the humerus back and forth turns the movement into a lat pullover rather than isolated elbow extension.
- Incomplete Lockout Extension: Stopping short of full arm extension prevents full recruitment of the triceps medial and lateral heads.
Proper Breathing Patterns & Core Engagement
Inhale as elbow flexes to full stretch; exhale as forearm extends straight.
Add the Barbell Lying Close-Grip Press to Your Custom Workout Routine
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Injury Modification & Joint Safety
Individuals with triceps tendon irritation at the elbow should avoid excessive deep elbow flexion (>90°) on skull crushers and prefer cable pressdowns. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Arms exercises category.
Muscles Worked
The Barbell Lying Close-Grip Press primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.
More Upper Arms Exercises
Assisted Standing Triceps Extension (with Towel)
Assisted Triceps Dip (kneeling)
Band Alternating Biceps Curl
Band Close-Grip Push-Up
Band Concentration Curl
Band One Arm Overhead Biceps Curl
More Triceps Exercises
Band Side Triceps Extension
Barbell Close-Grip Bench Press
Barbell Decline Close Grip To Skull Press
Barbell Incline Close Grip Bench Press
Barbell Incline Reverse-Grip Press
Barbell Jm Bench Press
Equipment Alternatives
Don't have barbell? These target the same triceps with different equipment.
Bench Dip (knees Bent)
Band Side Triceps Extension
Cable Alternate Triceps Extension
Dumbbell Close Grip Press
FAQ
- What muscles does the Barbell Lying Close-Grip Press work?
- The Barbell Lying Close-Grip Press primarily targets the triceps as the primary agonist. Synergist assistance is provided by the chest along with the shoulders. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Barbell Lying Close-Grip Press?
- The Barbell Lying Close-Grip Press is performed using a barbell. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Barbell Lying Close-Grip Press?
- The most frequent error is flaring elbows outward: Allowing elbows to wing outward during pushdowns or extensions shifts tension to the chest and shoulders while stressing elbow ligaments.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Barbell Lying Close-Grip Press?
- For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.
- What's a good alternative to the Barbell Lying Close-Grip Press?
- If you don't have access to a barbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.