Barbell Lying Close-grip Press
Learn how to do the Barbell Lying Close-grip Press with proper form and technique. This barbell exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.
How to Do the Barbell Lying Close-grip Press
Follow these steps to perform the Barbell Lying Close-grip Press with correct form:
- 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- 2Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet.
- 3Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- 4Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- 5Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
- 6Repeat for the desired number of repetitions.
Barbell Lying Close-grip Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- barbell
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–4 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
Sets & Reps by Goal
Strength
- Sets
- 3–6
- Reps
- 1–5
- Rest
- 3–5 min
Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.
Hypertrophy
- Sets
- 3–5
- Reps
- 6–12
- Rest
- 60–120 s
Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).
Endurance
- Sets
- 2–4
- Reps
- 15–20
- Rest
- 30–60 s
Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.
Which Workout Splits Include Barbell Lying Close-grip Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
barbell decline close grip to skull press
barbell lying triceps extension
barbell lying back of the head tricep extension
barbell lying close-grip triceps extension
barbell standing overhead triceps extension
barbell close-grip bench press
Frequently Asked Questions
What muscles does the Barbell Lying Close-grip Press work?
The Barbell Lying Close-grip Press primarily targets your Triceps. Secondary muscles worked include Chest, Shoulders. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Barbell Lying Close-grip Press?
The Barbell Lying Close-grip Press requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Barbell Lying Close-grip Press with proper form?
Start by Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Barbell Lying Close-grip Press?
For most people, allow 2–4 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
What are the best sets and reps for the Barbell Lying Close-grip Press?
It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.
Which workout splits is the Barbell Lying Close-grip Press best for?
The Barbell Lying Close-grip Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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