Bench press narrow grip barbell or dumbbells

Bench press narrow grip barbell

Narrow grip bench press – one of the most effective exercises for the development of the triceps with free weights.

However, before you begin to read the article further, we recommend reading the article, ” Anatomy of a muscle man’s hand .”

Speaking about the bench press close grip which muscles work – an important question. This exercise acts simultaneously on all three heads of the triceps muscle narrow grip dumbbell bench press. It is the triceps muscle is the target, and it lays down the main load during exercise.


What is the benefit of a narrow grip bench press

Its advantage lies in the fact that in this way due to the proper selection of the number of repetitions and weight can be developed as the maximum power and maximum weight.

Properly perform a bench press close grip the video at the end of the article will help you better than a purely theoretical training, but to know the theory first steroid cycle, too, need to avoid technical errors in execution.

Digression: if you’re a girl and you want to have beautiful breasts and taut, be sure to check the table push-ups for girls .

Projectile weight should correspond to the level of training, or will connect the muscles to which this type of training is not designed, and it will become less effective. In addition, if the weight is large, the belayer needs partner.

performance technique

Exercise bench lying narrow grip, which technique is described below is performed on the horizontal bar.

To take a starting position, hands placed shoulder width already, a shell torn off the rack, and while keeping it at the top, bring to the middle of the chest.

On the inhale slowly lower the bar to the middle of the chest to the bar it lightly touched. In this case, the elbows should be close to the body and move along it close grip bench.

Then second pause and exhalation only due to bench press narrow grip projectile force triceps squeezed upward, returning it thus in a starting position narrow grip bench press.



Alternatively, this exercise may be performed in a Smith simulator or using EZ-rod. It should also be noted that a bench for women requires a reduction in weight in half.

In general, bench press wide vs narrow grip, the women for more balanced muscle development exercise strap fit more, as it aims to strengthen several muscle groups, including the press – and a frequent problem areas in women.

Tips and tricks

To enable it targets the muscles when performing the bench press close grip triceps need to consider the following points:

  • the distance between the hands is usually 20-25 cm, although individual differences may occur;
  • at the top arms should not straighten completely;
  • time lowering phase lasts twice as long as recovery phase;
  • We can not allow inertia and repulsed the rod from the chest;
  • throughout the entire trajectory of the neck should not drift and walk.


Major errors are allowed when bench press narrow grip performing exercise on a flat bench, are too small in the distance between hands, their correct position and dumbbell bench press the projectile weight discrepancy fitness level (it usually happens with beginners, who tend to work directly with the high weight).

Another exercise that bears a similar name – bench dumbbell lying on a narrow grip (a grip is also called parallel).


Exercise should be performed at the beginning of the workout, while the muscles are not tired. This will give the opportunity to work with large weights. Consider the fact that when you press with a narrow grip bench press, the weight that you take on the triceps will be greater than in any other exercise on it.

Watch your balance. To do this, do not be lazy and take the time to ensure that before starting the exercise, that your hands are at an equal distance from the center of the neck. EZ – Vulture will greatly facilitate the task of maintaining balance. Do not forget, it is impossible to stop at the lowest point, otherwise the load will shift from the triceps to the chest. As soon as the neck touches the chest – immediately squeeze the barbell up. But keep in mind that you must control the entire course of the exercise, the bar should not spring from the chest.

Its difference lies in the fact that activate not only triceps but the chest muscles, that is the target group of muscles is much broader.


The best exercises for the muscles in the arms

Raising the rodBench press narrow gripDumbbell bench press because of the headFrench pressLifting dumbbells

French press

Lifting rod

Bench press narrow grip

Lifting dumbbells

Dumbbell bench press because of the head

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Author: admin