Lying Close-grip Press
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הקדמה ל Lying Close-grip Press
The Lying Close-grip Press is a strength-building exercise primarily targeting the triceps, but also engaging the chest and shoulder muscles. It's an ideal workout for both beginners and advanced fitness enthusiasts looking to enhance their upper body strength and muscle definition. The exercise not only aids in building a stronger upper body but also improves overall athletic performance and daily functional activities, making it a valuable addition to any fitness regimen.
ביצוע התרגיל: מדריך שלב אחר שלב Lying Close-grip Press
- Slowly lower the barbell towards your chest, keeping your elbows close to your body and ensuring your arms are perpendicular to the floor.
- Pause for a moment when the barbell is just above your chest, without letting it touch.
- Push the barbell back up to the starting position, fully extending your arms but without locking your elbows.
- Repeat the movement for the desired number of repetitions, ensuring to maintain control over the barbell throughout the exercise.
טיפים לביצוע Lying Close-grip Press
- Grip Technique: Hold the barbell with a close-grip, about shoulder-width apart. Your palms should be facing away from you (overhand grip). Avoid holding the bar too wide or too narrow as this can strain your wrists and limit the effectiveness of the exercise.
- Controlled Movement: Lower the barbell to your chest slowly and controlled, while keeping your elbows close to your body. Avoid letting the barbell bounce off your chest or lowering it too quickly, as this can cause injury.
- Arm Alignment: Keep your arms perpendicular to the floor during the entire movement. Avoid flaring out your elbows as this can place undue stress on your shoulders.
- Breathing Technique: Inhale as you lower the
Lying Close-grip Press שאלות נפוצות
האם מתחילים יכולים לבצע את Lying Close-grip Press?
Yes, beginners can do the Lying Close-grip Press exercise. However, it's important to start with a lighter weight to ensure correct form and avoid injury. This exercise primarily targets the chest, triceps, and shoulders. As with any exercise, beginners should take care to learn the correct form and technique, perhaps under the guidance of a fitness trainer, to prevent strains or other injuries.
מהן ההשתנויות הנפוצות של Lying Close-grip Press?
- The Decline Close-grip Bench Press: This version is done on a decline bench, targeting more of the lower chest and triceps.
- The Close-grip Dumbbell Press: Instead of a barbell, this variation uses dumbbells, which can help improve muscle imbalances and increase range of motion.
- The Close-grip Floor Press: This exercise is performed lying on the floor instead of a bench, which can reduce shoulder strain and focus more on the triceps.
- The Smith Machine Close-grip Bench Press: This variation uses a Smith machine, which provides stability and allows you to focus on lifting heavier weights.
מהן התרגילים המרכזיים המשלימים הטובים ביותר ל Lying Close-grip Press?
- The Push-ups exercise aids the Lying Close-grip Press by not only focusing on the chest muscles, but also engaging the triceps and shoulders, promoting overall upper body strength.
- The Tricep Dips exercise enhances the benefits of the Lying Close-grip Press as it targets the triceps which are also engaged in the press, thereby improving arm strength and stability.
מילות מפתח קשורות ל Lying Close-grip Press
- Barbell Triceps Exercise
- Upper Arm Workout with Barbell
- Close-grip Press Exercise
- Triceps Strengthening Workout
- Lying Close-grip Press Technique
- Barbell Workout for Upper Arms
- Triceps Training with Barbell
- Close-grip Barbell Exercise
- Upper Arm Toning Exercise
- Lying Close-grip Press for Triceps