Lying Triceps Extension to Close-grip Bench Press
Muscle Groups: Triceps
Lying Triceps Extension to Close-grip Bench Press focuses on Triceps, with Chest, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Lying Triceps Extension to Close-grip Bench Press with proper form and technique.
- 1
Lie on a flat bench with your feet flat on the floor, holding a barbell with an overhand, close grip (hands shoulder-width apart or slightly narrower).
- 2
Extend your arms straight up so the barbell is directly over your chest, keeping a slight bend in your elbows.
- 3
Keeping your upper arms stationary and elbows tucked, slowly lower the barbell by bending your elbows until it is just above your forehead or slightly behind your head.
- 4
Engage your triceps to extend your arms and press the barbell back up to the starting position, completing the triceps extension.
- 5
From this extended position, lower the barbell down towards your chest, keeping your elbows tucked close to your body.
- 6
Press the barbell back up to the starting position, fully extending your arms over your chest, to complete the close-grip bench press.
Secondary Muscles
While Lying Triceps Extension to Close-grip Bench Press primarily targets Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Chest, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Lying Triceps Extension to Close-grip Bench Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Lying Triceps Extension to Close-grip Bench Press, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
