Barbell Lying Close-grip Press
Also known as: lying barbell close-grip press
The point of Barbell Lying Close-grip Press is lockout strength and arm thickness; heavy bilateral barbell loading is how it gets there.
How to do Barbell Lying Close-grip Press
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
- Repeat for the desired number of repetitions.
Barbell Lying Close-grip Press Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Keep a rep or two in reserve on the heaviest sets.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Take the smallest plate jump available once the reps are clean.
Common Barbell Lying Close-grip Press Mistakes
Loading the bar unevenly or skipping the collars
Match the plates side to side and clip collars on every set.
Drifting the elbows forward on every rep
Pin the upper arms in place so only the forearm moves.
Easier and Harder Than Barbell Lying Close-grip Press
Swap Barbell Lying Close-grip Press For
Barbell Lying Close-grip Press — Frequently Asked Questions
How do you do the Barbell Lying Close-grip Press?
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Lying Close-grip Press work?
The Barbell Lying Close-grip Press primarily targets the triceps. It is classified as a arms exercise and is performed with a barbell.
How many sets and reps of the Barbell Lying Close-grip Press should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Lying Close-grip Press good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Lying Close-grip Press?
Try the Weighted Tricep Dips, Narrow Push-up On Exercise Ball or the Stalder Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Lying Close-grip Press the same as the lying barbell close-grip press?
Yes. The Barbell Lying Close-grip Press is also commonly called the lying barbell close-grip press. Different gyms and training programs label it differently, but "lying barbell close-grip press" refer to this same movement.
