Bench press with a narrow grip
About this exercise
"Bench press with a narrow grip" targets the Hanu muscle group, suitable for intermediate level. The main load falls on: Triceps. Equipment needed: Barbell, Flat Bench.
Description
A basic exercise for developing triceps mass and strength. The pectoral and anterior deltas work as assistant muscles.
Instructions
1. Lie down on a horizontal bench as for bench press.
2. Grasp the neck with a narrow grip (20-30 cm wide).3. Remove the barbell and hold it at arm's length.
4. As you inhale, lower the bar to the lower part of your chest, with your elbows pressed against your body.
5. As you exhale, squeeze the barbell up using the triceps force.
Muscles worked
Primary
Secondary
—Warnings
1. Do not spread your elbows to the sides during the bench press - this shifts the load on the chest and is traumatic for the shoulders.2. Do not use a grip that is too narrow (less than shoulder width) - this creates a dangerous strain on the wrists.3. Do not arch your back \"like a bridge\".\"
