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Lying Close-Grip Barbell Triceps Press To Chin

Performed with a close (narrow) grip to shift emphasis, this variation primarily targets your Triceps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Isolation · Push

Primary muscles: Triceps

How to perform Lying Close-Grip Barbell Triceps Press To Chin

  1. Step 1. While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
  2. Step 2. Extend your arms in front of you as you hold the barbell over your chest. The arms should be perpendicular to your torso (90-degree angle). This will be your starting position.
  3. Step 3. As you inhale, lower the bar in a semi-circular motion by bending at the elbows and while keeping the upper arm stationary and elbows in. Keep lowering the bar until it lightly touches your chin.
  4. Step 4. As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the close-grip press to chin target?

This movement primarily isolates the triceps brachii. By lowering the bar to the chin rather than the chest, you increase the range of motion and tension on the medial and lateral heads.

What is the proper hand placement for this exercise?

Hands should be positioned roughly shoulder-width apart or slightly narrower. Avoid a grip that is too close, as this can cause unnecessary strain on the wrists and reduce force production.

What are the most common mistakes to avoid during the movement?

Avoid flaring the elbows excessively outward, which shifts tension to the shoulders. Ensure the bar path remains controlled and does not bounce off the chin or face at the bottom of the rep.

How should a beginner progress toward this barbell movement?

Beginners can start with close-grip pushups or dumbbell neutral-grip presses to build foundational triceps strength. Transitioning to an empty barbell allows for mastering the specific bar path to the chin.

What is the recommended set and rep range for triceps growth?

Perform 3 to 4 sets of 8 to 12 repetitions to maximize hypertrophy. This exercise is best utilized as a secondary movement after heavy compound pressing sessions.

Sample sets & reps for Lying Close-Grip Barbell Triceps Press To Chin

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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