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Upper Arms · Barbell
Barbell Hooklying Bench Press Close Elbows
Barbell Hooklying Bench Press Close Elbows is an intermediate compound strength exercise that works the triceps (upper arms), with the shoulders, serratus anterior and forearms assisting. It needs a barbell and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Triceps · Triceps Brachii
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Anterior Deltoid
- Serratus Anterior · Serratus Anterior
- Forearms · Forearm Flexors
- Core · Rectus Abdominis
How to do Barbell Hooklying Bench Press Close Elbows
- Lie on a flat bench with your knees bent, feet resting on the bench, and grasp the barbell with a grip slightly narrower than shoulder width. Position the bar above your chest with your elbows tucked close to your sides.
- Lower the barbell slowly toward the lower chest while keeping your elbows close to your torso.
- Press the barbell upward by extending your elbows until your arms are fully straight above your chest.
- Pause briefly at the top, slowly return to the starting position. Repeat while maintaining control throughout the movement.
Form tips
- Keep your core engaged to stabilize your body on the bench.
- Keep your elbows tucked in and maintain a neutral wrist position throughout the lift.
- Press the bar vertically while keeping it balanced over your chest, while squeezing your triceps, and lower the bar under control, avoiding bouncing the weight off yor chest.
- Exhale as you press the bar upward and inhale as you lower it.
Barbell Hooklying Bench Press Close Elbows alternatives
More triceps exercises
Barbell Hooklying Bench Press Close Elbows FAQ
What muscles does Barbell Hooklying Bench Press Close Elbows work?
Barbell Hooklying Bench Press Close Elbows mainly works the triceps in the upper arms (Triceps Brachii and Pectoralis Major). The shoulders, serratus anterior, forearms and core work as secondary muscles.
What equipment do you need for Barbell Hooklying Bench Press Close Elbows?
You need a barbell and a bench.
How many sets and reps of Barbell Hooklying Bench Press Close Elbows should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Hooklying Bench Press Close Elbows good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Barbell Hooklying Bench Press Close Elbows burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Hooklying Bench Press Close Elbows?
Other exercises for the triceps include Dumbbell Tate Press, Band Lying Press Down, Bench Dip on Floor and Close Grip Push Up.
For developers
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