Cable Lying Close Press exercise animation (Hombre)

Cable Lying Close Press

Músculo objetivo
Triceps Brachii
Músculos sinergistas
Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Equipamiento
Cable
Parte del cuerpo
Upper Arms
Tipo
Strength

The cable lying close press is a triceps-focused pressing exercise performed flat on a bench with a low cable attachment. The narrow hand spacing makes the triceps brachii the prime mover, while the front deltoids and chest (upper and lower pec fibers) assist. The constant cable tension keeps the triceps loaded through the full range, making it a good accessory for lockout strength and arm size.

Cómo hacer el Cable Lying Close Press

  1. 1Set a flat bench in front of a low cable pulley and attach a straight or short bar. Sit at the end of the bench facing away from the machine.
  2. 2Take a close, shoulder-width-or-narrower grip on the bar and lie back so the cable runs up past your head, keeping your feet planted and shoulder blades pulled together.
  3. 3Press the bar up over your chest with arms extended, letting the cable hold tension at the top.
  4. 4Lower the bar under control toward your lower chest, keeping your elbows tucked close to your torso rather than flaring them out.
  5. 5Stop when your forearms are roughly parallel to the floor and you feel a stretch in the triceps, keeping your wrists stacked over your elbows.
  6. 6Press the bar back up by extending your elbows, driving through the triceps until your arms are fully straight.
  7. 7Squeeze the triceps briefly at the top, then begin the next rep without losing cable tension.
  8. 8After your final rep, lower the bar under control and set it down before sitting up.

Consejos de técnica

  • Keep your elbows tucked close to your sides throughout the press so the triceps stay the prime mover instead of the chest taking over.
  • Lead the lift with your elbow extension, thinking about straightening your arms rather than pushing with your chest.
  • Keep your shoulder blades retracted and pinned to the bench to give the press a stable base.
  • Use a controlled tempo on the way down to keep constant tension on the triceps from the low cable.
  • Choose a moderate weight you can press cleanly for higher reps, since this is an accessory movement rather than a max-strength lift.

Errores comunes

  • Letting the elbows flare out wide, which shifts the load onto the shoulders and chest and reduces triceps work.
  • Using too much weight and turning it into a chest press, which defeats the close-grip emphasis on the triceps.
  • Bending the wrists backward under load instead of keeping them stacked over the forearms, which strains the wrist joints.
  • Cutting the range short at the bottom, which removes the triceps stretch and limits the muscle-building benefit.
  • Letting the bar drift toward the face or high chest, which changes the line of pull and takes tension off the triceps.

Preguntas frecuentes

What muscles does the cable lying close press work?

It primarily works the triceps brachii, with the front deltoids and the upper and lower chest (pectoralis major) assisting as synergists.

How is the cable lying close press different from a close-grip bench press?

The movement and close grip are the same idea, but the low cable provides constant tension through the whole range, including a hard contraction at the top that a barbell loses near lockout.

Is the cable lying close press good for beginners?

Yes. It is an accessory movement with a fixed cable path that is easy to control, so beginners can use it to build triceps strength and learn to keep their elbows tucked.

How many sets and reps should I do?

As a triceps accessory, 3 to 4 sets of 10 to 15 reps with a moderate weight works well. Focus on a full stretch and clean lockout rather than heavy loading.

Where should I feel the cable lying close press?

You should feel it mainly in the triceps on the back of the upper arms, especially at lockout. If you feel it mostly in your chest or shoulders, tuck your elbows in and lighten the load.

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