The Barbell Decline Close Grip Press targets the triceps and chest muscles. This exercise is performed on a decline bench, allowing for a unique angle of resistance.
- Lie back on a decline bench and grasp a barbell with a close grip.
- Lower the barbell towards your chest while keeping your elbows close to your body.
- Press the barbell back up to the starting position, fully extending your arms.
How to perform the Barbell Decline Close grip Press
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Decline Close grip Press using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your biceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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