Lying Close-Grip Barbell Triceps Press To Chin
Muscles worked
Instructions
- 1While 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.
- 2Extend 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.
- 3As 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.
- 4As 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.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Lying Close-Grip Barbell Triceps Press To Chin
The lying close-grip barbell triceps press to chin is a skull crusher variation where the bar travels toward the chin instead of the forehead, slightly changing the pulling angle on the triceps and reducing the risk of hitting your face. Lying with the head off the bench allows full range of motion across all three triceps heads while keeping the upper arm locked in place. It's a strong isolation move for building mass on the back of the arm, as long as the eccentric is controlled.
check_circleBenefits
- check_circleFull-range triceps isolation across all three heads
- check_circleSafer alternative to the classic skull crusher (less risk to the face)
- check_circleBuilds overall triceps mass and thickness
- check_circleWorks with a straight bar or EZ bar depending on wrist comfort
lightbulbExecution tips
- lightbulbKeep the elbows tucked and fixed throughout the movement
- lightbulbControl the descent, don't let the bar drop toward your chin
- lightbulbUse an EZ bar if a straight bar bothers your wrists
- lightbulbSqueeze hard at the top before lowering again
warningCommon mistakes
- warningLetting the elbows flare outward
- warningMoving the whole arm instead of just the forearm
- warningUsing too much weight and breaking form
- warningCutting range of motion short at the top
helpFrequently asked questions
Straight bar or EZ bar?expand_more
The EZ bar is more comfortable on the wrists for this move, while a straight bar allows a stricter grip.
Why lower to the chin instead of the forehead?expand_more
It reduces the risk of hitting your face while keeping effective tension on the triceps.
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