Body part
Triceps
Instructions
- Lie down on an incline bench, ensuring your head, back, and buttocks are in contact with the bench.
- Position your feet flat on the ground and a comfortable width apart.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- Keep your wrists straight and palms facing towards your feet.
- Unrack the barbell and lower it slowly towards the upper part of your chest, keeping your elbows tucked in close to your body.
- Pause briefly at the bottom position, then push the barbell back up to the starting position, fully extending your arms without locking out your elbows.
- Repeat for the desired number of repetitions.
Advice
- Focus on proper form and technique, ensuring that your elbows are tucked in and your wrists are straight during the entire movement.
- Start with a lighter weight to warm up and gradually increase the weight as you become more comfortable with the exercise.
- Incorporate a controlled tempo, emphasizing a slow and controlled descent of the barbell to fully activate the targeted muscles.
- Engage your core throughout the exercise to maintain stability and prevent lower back strain.
- Don’t forget to warm up your shoulder joints before performing the exercise to prevent injury.
- Breathe out as you press the barbell up and breathe in as you lower it down.
- Include variations of the barbell incline close grip bench press, such as using dumbbells or an incline bench, to target different angles of the chest and triceps muscles.
- Take adequate rest periods between sets to allow your muscles to recover and replenish energy stores.
- Include other exercises that target the chest and triceps to create a well-rounded upper body workout routine.
- Listen to your body and modify the exercise or consult with a professional if you experience any pain or discomfort.
