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✅What is a Barbell Push Press

🚨 The barbell push press or standing barbell push press is a weightlifting exercise performed for an overall increase in strength in the upper as well as lower body. It is done by keeping the elbows close to the shoulder, which helps you in maintaining tension on the shoulders while pushing the barbell overhead.


Big Chest Exercises
Big Chest Exercises

🚨 Benefits

  • The barbell push press can be easily incorporated into your training program, and it does not take much time to master.
  • It allows you to gain maximal strength in minimal time.
  • It requires the right muscles to contract or relax at the right time, functioning as an integrated system.


🚨 How to do

  • Hold a barbell using a grip less than your shoulder-width apart and pull it just above the shoulders with your elbows close to the body. It is your initial position.
  • Bending your knees, lower your body so that you are in a half-squat position.
  • Push the barbell over your head while pressing through your heels and stand up explosively.
  • Pause at the top of the movement before lowering the barbell back to your initial position.



lat pulldown & pull downs
lat pulldown & pull downs

The close grip lat pulldown, also known as close grip front lat pulldown, is an effective compound exercise that not just hits your lats but also increases strength throughout your entire back. It assists in emphasizing your middle back while the close-grip position is useful for increasing your elbow’s range of motion. A common belief among gym goers is that the narrow grip lat pulldown is more beneficial for your arms as compared to the wide grip, which is more of a lat workout.


Grip Width Wider Back
Grip Width Wider Back

🚨 How to do Close Grip Front Lat Pulldown

  • Sit on a lat-pulldown machine and have a straight-bar attachment positioned at the top. Keep the knee pads suitably placed for your height.
  • Extend your arms over the head to hold the bar, with your palms facing forward and the hands spaced out 3-5 inches apart, which is smaller than the shoulder width.
  • Maintain an arch in the lower back by bringing your torso back and sticking the chest out. It is the starting position.


  • Pull the bar down so that it just touches the upper chest. Squeeze your back muscles after achieving the full contraction.
  • Pause for a second, press your shoulder blades, and then reverse the movement to lift the bar to the initial position. Here, your lats should be fully stretched and arms completely extended.
  • Do the recommended number of reps by repeating the movement.

🚨 Close Grip Front Lat Pulldown Tips

  • Control the weight all through the movement and do not pull the bar using your forearms.
  • Do not allow your head to stick out as you pull.
  • Sit tall and avoid rounding the upper back.
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