Barbell Lying Close-grip Triceps Extension
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Introduction to the Barbell Lying Close-grip Triceps Extension
The Barbell Lying Close-grip Triceps Extension is a strength training exercise that primarily targets the triceps, but also engages the shoulders and chest muscles. This exercise is suitable for individuals at all fitness levels, from beginners to advanced, who are looking to build upper body strength and muscle definition. Performing this exercise can enhance arm strength, improve upper body stability, and contribute to a more balanced physique.
Performing the: A Step-by-Step Tutorial Barbell Lying Close-grip Triceps Extension
- Extend your arms fully, lifting the barbell directly above your chest. This is your starting position.
- Slowly bend your elbows to lower the barbell towards your forehead, keeping your elbows stationary and close to your head. Your forearms should do all the work.
- Pause briefly when the barbell is an inch or so from your forehead.
- Push the barbell back to the starting position by extending your arms, but not locking your elbows. This completes one rep. Repeat the exercise for your desired number of repetitions.
Tips for Performing Barbell Lying Close-grip Triceps Extension
- **Controlled Movement**: Avoid rushing through the exercise. Lower the barbell in a slow, controlled manner towards your forehead or just behind your head. Then, push the barbell back up to the starting position. This controlled movement ensures you're effectively working your triceps and not relying on momentum.
- **Elbow Position**: Keep your elbows stationary and close to your head throughout the exercise. A common mistake is to let the elbows flare out, which can lead to shoulder involvement and diminish the focus on the triceps.
- **Avoid Full Lockout**: When extending your arms, avoid locking out your elbows completely. This can place unnecessary stress on the joints. Instead, stop just short of full
Barbell Lying Close-grip Triceps Extension FAQs
Can beginners do the Barbell Lying Close-grip Triceps Extension?
Yes, beginners can do the Barbell Lying Close-grip Triceps Extension exercise, but it's crucial to start with a light weight to avoid injury and ensure proper form. It's also a good idea to have a personal trainer or experienced gym buddy to guide and spot you until you're comfortable with the movement. This exercise is beneficial for strengthening the triceps and other upper body muscles. However, if you have any pre-existing shoulder, elbow, or wrist conditions, consult with a healthcare professional before beginning this or any new exercise regimen.
What are common variations of the Barbell Lying Close-grip Triceps Extension?
- Incline Barbell Lying Triceps Extension: This variation is performed on an incline bench, which targets the triceps from a different angle and adds a different level of intensity.
- EZ Bar Lying Triceps Extension: This variation uses an EZ bar, which is designed to put less stress on the wrists and elbows, while still effectively targeting the triceps.
- Cable Lying Triceps Extension: This variation uses a cable machine, providing constant tension throughout the entire movement and allowing for a smoother, more controlled motion.
- Overhead Barbell Triceps Extension: This variation is performed in a standing or seated position with the barbell held overhead, targeting the triceps from a different angle and engaging the core for stability.
What are good complementing exercises for the Barbell Lying Close-grip Triceps Extension?
- Skull crushers are another effective exercise that targets the triceps, similar to the Barbell Lying Close-grip Triceps Extension, but they also help to improve elbow joint flexibility and stability, which can enhance the performance and benefits of your triceps extensions.
- Dips, especially when performed on parallel bars, can complement the Barbell Lying Close-grip Triceps Extension by challenging the triceps in a different way, as they require you to lift your entire body weight, thereby increasing muscle endurance and strength.
Related keywords for Barbell Lying Close-grip Triceps Extension
- Barbell Triceps Extension
- Upper Arm Barbell Exercise
- Triceps Workout with Barbell
- Close-grip Triceps Extension
- Barbell Exercise for Upper Arms
- Strength Training for Triceps
- Gym Workout for Triceps
- Arm Toning with Barbell
- Barbell Lying Triceps Workout
- Close-grip Barbell Exercise for Arms