Arms / Intermediate / Isolation (single joint)

Lying Close-Grip Barbell Triceps Press to Chin

A lying close-grip barbell extension lowering the bar in an arc toward the chin to isolate the triceps.

At a glance

Primary

Triceps

Equipment

Barbell, Bench

Movement pattern

Elbow extension

Level

Intermediate

Type

Arms, Isolation (single joint)

Loads the elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on a flat bench and grasp a barbell with a close overhand grip, about 15 cm apart.
2. Hold the bar straight above your shoulders with elbows tucked.
3. Bend your elbows to lower the bar in an arc toward your chin.
4. Extend your elbows to return to the start.

Tips

• Keep your elbows pointing up, not flaring.
• Control the bar near your face.

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