Barbell Close-Grip Larsen Press

1. Position yourself on a flat bench with your legs extended and flat on the ground. This variation, with legs extended as opposed to bent at the knees, is specific to a "Larsen Press" and is intended to minimize leg drive and focus the effort more on the upper body.

2. Take a close grip on the barbell, with hands closer than shoulder-width apart. This grip emphasizes tricep engagement.

3. Unrack the barbell and hold it straight over your chest with your arms fully extended.

4. Inhale and lower the barbell down with control towards the lower chest or upper abdomen while keeping the elbows close to the body to maintain the emphasis on the triceps.

5. Lower the barbell until it is just above your chest without touching your torso.

6. Exhale and push the barbell back up to the starting position by extending your arms, focusing on contracting your triceps and chest muscles.

7. Repeat for the desired number of repetitions.

Ensure that you maintain control of the weight throughout the movement and use a weight that allows you to perform the exercise with proper form. It's recommended to have a spotter for safety, especially when using heavier weights.

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