Lever Isolateral Close Grip Bench Press (plate loaded)
The Lever Isolateral Close Grip Bench Press (plate loaded) primarily works the Triceps (Long Head), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal) and stabilizer support from the Biceps Brachii (Long Head). It is a machine compound exercise at beginner difficulty.
A machine compound push exercise targeting the Triceps (Long Head).
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Long Head) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
Instructions
- Preparation: Lie on bench with lever handles above sides of chest. Grasp handles with narrow overhand grip just above each side of chest. Execution: Press lever up until arms are extended. Return weights down to starting position. Repeat. Comments: Hands will be closer together at top of movement as compared toBarbell Close Grip Bench Presssince lever arms travel inward at top of motion. Also seeBench Press Analysis.
Alternative Exercises
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