Barbell Pin Close Grip Bench Press Exercise Guide
Exercise Profile
- Target
- Triceps Brachii
- Equipment
- Barbell
- Body Part
- Upper Arms
- Primary Muscle
- Triceps Brachii
- Secondary Muscles
- Pectoralis Major Sternal Head, Deltoid Anterior, Pectoralis Major, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Close Grip Bench Press
How to: Barbell Pin Close Grip Bench Press
- Lie on a bench with your feet flat on the floor and grasp the barbell with a close grip.
- Lower the barbell until it lightly touches your chest.
- Press the bar back up until your arms are fully extended.
- Maintain control of the bar during both the lowering and lifting phases.
Common Mistakes
- Allowing elbows to flare out.
- Using too much weight and sacrificing form.
- Not engaging the core during the lift.
Modifications
- Use a lighter weight to focus on form.
- Perform the exercise on a bench with a proper back support.
Tips
- Keep your elbows close to your body to maintain tension on the triceps.
- Focus on controlled movement rather than trying to lift heavy weights.
- Ensure the barbell is stable throughout the press.
Barbell Pin Close Grip Bench Press Alternatives
Tags
triceps
strength
upper arms
close grip
bench press
barbell