Barbell Lying Close-grip Press

tricepsupper armsbarbell

Matutunan kung paano gawin ang Barbell Lying Close-grip Press nang may tamang form at technique. Ang barbell exercise na ito ay pangunahing nagta-target sa iyong Triceps, na may secondary emphasis sa Chest, Shoulders.

Barbell Lying Close-grip Press exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Barbell Lying Close-grip Press

Sundin ang mga hakbang na ito para maisagawa ang Barbell Lying Close-grip Press nang may tamang form:

  1. 1Humiga nang flat sa isang bench na may parehong paa flat sa lupa at likod nakadikit sa bench.
  2. 2Hawakan ang barbell gamit ang close grip, nakabukas ang mga kamay nang shoulder-width, nakaharap ang mga palad sa direksyon ng mga paa.
  3. 3Itaas ang barbell mula sa rack at hawakan ito nang diretso sa itaas ng dibdib na may fully extended na mga braso.
  4. 4Dahan-dahang ibaba ang barbell patungo sa dibdib, pinapanatiling malapit ang mga siko sa katawan.
  5. 5Huminto sandali kapag humipo ang barbell sa dibdib, pagkatapos ay itulak pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Barbell Lying Close-grip Press

Primary

triceps

Secondary

chestshoulders

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:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Barbell Lying Close-grip Press?

Ang Barbell Lying Close-grip Press ay pangunahing nagta-target sa iyong Triceps. Ang mga secondary muscles na ginagamit ay kabilang ang Chest, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper arms.

Anong equipment ang kailangan ko para sa Barbell Lying Close-grip Press?

Ang Barbell Lying Close-grip Press ay nangangailangan ng barbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Barbell Lying Close-grip Press nang may tamang form?

Simulan sa pamamagitan ng Humiga nang flat sa isang bench na may parehong paa flat sa lupa at likod nakadikit sa bench. Hawakan ang barbell gamit ang close grip, nakabukas ang mga kamay nang shoulder-width, nakaharap ang mga palad sa direksyon ng mga paa. Itaas ang barbell mula sa rack at hawakan ito nang diretso sa itaas ng dibdib na may fully extended na mga braso. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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