Wall Press 90 90 Extension Exercise - How To Video & Tips
Try this exercise
Triceps
Barbell
Intermediate
Push
Chest, Shoulders
The close grip pin press builds triceps strength and power from a dead stop position. It eliminates the stretch reflex, forcing your triceps to work harder.
1. Set the safety pins in a power rack at mid-chest height and place a barbell on them 2. Lie on the bench and grip the barbell with hands 6-8 inches apart, palms facing up 3. Press the bar straight up from the pins, keeping your elbows close to your body during the close grip pin press 4. Squeeze your triceps hard at the top, then lower the bar back to the pins with control 5. Let the bar come to a complete stop on the pins before pressing again for each close grip pin press rep
• Keep your elbows tucked close to your sides throughout the entire close grip pin press movement • Don't bounce the bar off the pins - let it come to a dead stop before each rep • Use a grip width that's comfortable but narrow enough to target your triceps effectively • Keep your core tight and maintain a slight arch in your back during the close grip pin press
• Gripping the bar too narrow, which puts excessive stress on your wrists and elbows • Flaring your elbows out wide during the close grip pin press, which reduces triceps activation • Bouncing the bar off the pins instead of pausing, which defeats the purpose of the pin press variation
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your triceps 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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