Thursday, February 29, 2024

Lying Close-Grip Barbell Triceps Press To Chin

BeginnerLying Close-Grip Barbell Triceps Press To Chin

The Lying Close-Grip Barbell Triceps Press To Chin is a great exercise for building strength in the triceps muscles. It is performed by lying on a flat bench, holding a barbell or EZ Curl bar with a pronated grip, and extending the arms in front of the body in a 90-degree angle. As you inhale, lower the bar in a semi-circular motion by bending at the elbows, and keep lowering the bar until it lightly touches the chin. Exhale as you bring the bar back up to the starting position. This exercise can be made more challenging by using dumbbells instead of a barbell.
Type:
Strength
Muscles Used:
Triceps
Level:
Beginner
Equipment:
E-Z Curl Bar

Benefits Of This Exercise

  • The Lying Close-Grip Barbell Triceps Press To Chin is a great exercise for building strength in the triceps muscles.
  • It increases muscle mass, which leads to increased strength.
  • It improves muscular endurance, which helps to reduce fatigue during workouts.
  • It increases flexibility in the arms and shoulders, which can help to reduce the risk of injury.
  • It helps to improve posture and balance.
  • It can be made more challenging by using dumbbells instead of a barbell.

Step by Step Instructions For Lying Close-Grip Barbell Triceps Press To Chin

  1. Position yourself on a flat bench with your head off the end, while holding a barbell or EZ Curl bar with a pronated grip.
  2. If using a barbell, grab it with a shoulder-width grip. If using an E-Z Bar, grab it on the inner handles.
  3. Extend your arms in front of you, holding the barbell over your chest. Your arms should be perpendicular to your torso.
  4. Inhale as you lower the bar in a semi-circular motion, bending at the elbows and keeping your upper arms stationary and elbows in. Lower the bar until it lightly touches your chin.
  5. Exhale as you push the bar back up in a semi-circular motion, returning to the starting position. Contract your triceps at the top of the movement for a second.
  6. Only your forearms should move during the exercise. Keep your upper arms stationary at all times.
  7. Repeat for the recommended number of repetitions.
  8. Variation: To increase the challenge, use dumbbells instead of a barbell.

Warm Up Tips

  1. Ensure you have a flat bench and a barbell or EZ Curl bar with a pronated grip.
  2. Lie on your back on the flat bench with your head off the end of the bench.
  3. If using a barbell, grab it using a shoulder-width grip. If using an E-Z Bar, grab it on the inner handles.
  4. Extend your arms in front of you, holding the barbell over your chest.
  5. The arms should be perpendicular to your torso, forming a 90-degree angle.
  6. Inhale and lower the bar in a semi-circular motion by bending at the elbows.
  7. Keep the upper arms stationary and elbows in during the movement.
  8. Lower the bar until it lightly touches your chin.
  9. Exhale and bring the bar back up to the starting position.
  10. Contract the triceps at the top of the movement for a second.
  11. Only the forearms should move during the exercise, while the upper arms remain stationary.
  12. Repeat the exercise for the recommended number of repetitions.
  13. For a more challenging variation, use dumbbells instead of a barbell.

Lying Close-Grip Barbell Triceps Press To Chin Safety Tips

  1. Ensure that you have a spotter or trainer present to assist you with the exercise and to ensure proper form.
  2. Use a barbell or EZ Curl bar with a pronated grip (palms facing forward) and hold it with a shoulder-width grip or use an E-Z Bar and grab it on the inner handles.
  3. Lie on a flat bench with your head off the end of the bench to allow for a full range of motion.
  4. Keep your upper arms stationary and elbows in throughout the exercise.
  5. Lower the bar in a controlled manner by bending at the elbows, keeping the upper arms stationary, and allowing the bar to lightly touch your chin.
  6. Exhale as you push the bar back up to the starting position in a semi-circular motion.
  7. Contract your triceps at the top of the movement for a second to maximize the muscle engagement.
  8. Only allow your forearms to move during the exercise, keeping your upper arms stationary at all times.
  9. Start with a weight that allows you to maintain proper form and gradually increase the weight as you become stronger and more comfortable with the exercise.
  10. If you want to increase the challenge, you can use dumbbells instead of a barbell.

Incorporating Into Other Workouts

To incorporate the Lying Close-Grip Barbell Triceps Press To Chin into your workouts, you can follow these steps: 1. Begin by setting up a flat bench and grabbing a barbell or EZ Curl bar with a pronated grip (palms facing forward). 2. Lie on your back on the bench, positioning your head off the end of the bench. 3. Hold the barbell or EZ Curl bar over your chest, extending your arms in front of you. Ensure that your arms are perpendicular to your torso, forming a 90-degree angle. 4. This is your starting position. Take a deep breath in. 5. As you exhale, lower the bar in a semi-circular motion by bending at the elbows. Keep your upper arms stationary and your elbows in. 6. Continue lowering the bar until it lightly touches your chin. 7. Inhale as you bring the bar back up to the starting position. Push the bar up in a semi-circular motion, focusing on contracting your triceps at the top of the movement for a second. 8. Repeat this movement for the recommended number of repetitions. 9. If you want to make the exercise more challenging, you can use dumbbells instead of a barbell. 10. Remember to maintain proper form throughout the exercise, keeping your upper arms still and only allowing your forearms to move. By incorporating the Lying Close-Grip Barbell Triceps Press To Chin into your workouts, you can effectively target

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