Triceps Exercise Close Grip Barbell Press For Men And Women
This Exercise is almost same like Barbell Chest Press, except you have to hold the Barbell in a close range. Close grip Barbell Press gain your muscles and it’s really important that you have to add this on your Triceps Exercises. This Workout can be done only in the Gym, all you need correct information, Barbell, a flat Exercise Bench.
The Exercise Process::
Starting Position:: Lie back on a flat bench and grab the Barbell above you with a grip about 12 inches apart. Using a close grip (around Shoulder width), lift the bar from the rack and hold it straight over you with your Arms locked.
Process:: As you breathe in slowly lower until you feel the bar on your middle Chest about 3 inches above your Chest and then after a second pause, bring the bar back to the starting position as you breathe out and push the bar using your Triceps Muscles.
Tips:: Try not to touch the bar to your Chest (this causes unneeded stress on your Shoulder joints and takes the tension away from your Pec Muscles, which are what we want to be doing the work!).
Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. Conversely, when you press the bar upward, you want to do so in an explosive fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight Exercise!
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This Exercise can also be performed with an E-Z bar using the inner handle as well as Dumbbells, in which case the palms of the hands will be facing each other.
If you are new at this Exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle Chest and nowhere else.
