STRENGTH

How to Do

How to Do Narrow Grip Barbell Chest Press

Ability to move shoulder and elbow without any experience of pain or discomfort

Each narrow grip barbell bench press should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop this close grip barbell bench press.

Beginning

Beginning Narrow Grip Chest Press

Lay your back flat against the bench with your knees bent, with feet flat on the ground.

Place your hands on the barbell at a position that's slightly less than your shoulder width.

Movement

Narrow Grip Chest Press Movement

1. Keep abdominal muscles tightened.

2. Begin by slowly lowering the barbell to your chest, by flexing your elbows.

3. Elbows should be kept close to your body.

4. Keep shoulder blades in a retracted and depressed position.

5. Return the barbell to its starting position by extending your elbows and contracting your chest muscles.

Benefits

Narrow Grip Chest Press Benefits

Relative isolated hypertrophy and strength of triceps

Exercise Aliases

Barbell Bench Press, How To Do a Chest Press with a Barbell, Barbell Press.

Flat Barbell Bench Press, Chest Press
Decline Barbell Bench Press, Chest Press, Get My Free Fitness App
Incline Barbell Bench Press
Smith Machine Bench Press

In the News

Get your position on the beta-tester waitlist today.

The waitlist is an exclusive, limited time offer. Seats are numbered. Enter your details below today.