Lying Close-Grip Barbell Triceps Press To Chin

A tricep isolation exercise performed lying on a bench where the bar is lowered to the chin by bending the elbows. The upper arms remain stationary while only the forearms move.

Instructions

1. Lie on your back on a flat bench with your head positioned off or near the end
2. Hold a barbell or EZ curl bar with a pronated grip (palms facing forward)
3. Use a shoulder-width grip for barbell or inner handles for EZ bar
4. Extend your arms in front of you at a 90-degree angle to your torso
5. Lower the bar in a semicircular motion by bending at the elbows
6. Continue lowering until the bar lightly touches your chin
7. Keep your upper arms stationary and elbows tucked in throughout
8. Press the bar back to the starting position by extending your elbows

Tips

• Only the forearms should move; upper arms must remain stationary
• Keep your elbows tucked in to isolate the triceps
• Control both the lowering and pressing phases
• The EZ bar reduces wrist strain compared to straight bars
• Lower the bar to your chin, not your forehead
• Use moderate weight to maintain strict form
• This variation effectively targets the triceps
• Breathe out as you press and inhale as you lower