Barbell Bench Press Narrow

Video coming soon...

The barbell bench press narrow is a compound exercise that primarily targets the chest and triceps.

By using a narrow grip on the barbell, the emphasis is placed on the triceps, making them work harder.

The barbell acts as the main resistance, allowing for a greater load to be lifted, increasing strength and muscle growth.

While other muscles such as the shoulders and back are involved, their contribution is secondary to the chest and triceps.

Position yourself on a flat bench with your feet planted firmly on the ground and your back flat against the bench.
Grab the barbell with a narrow grip, slightly wider than shoulder-width apart, palms facing forward.
Lift the barbell off the rack and hold it directly above your chest, arms fully extended.
Inhale and slowly lower the barbell towards your chest, keeping your elbows close to your body.
Pause for a moment when the barbell touches your chest, then exhale and push the barbell back up to the starting position, fully extending your arms.
Repeat the lowering and lifting motion for the desired number of repetitions.
When you have completed your set, carefully return the barbell to the rack.

Position yourself on the bench with your feet firmly planted on the ground, creating a stable foundation for the exercise. Ensure your back is flat against the bench, engaging your core muscles to maintain proper form throughout the movement.
Grip the barbell with a narrow grip, slightly narrower than shoulder-width apart. This grip will primarily target your chest and triceps, allowing for maximum engagement of these muscle groups.
Lower the barbell slowly and under control towards your chest, focusing on the descent as much as the ascent. Keep your elbows tucked in, forming a 45-degree angle with your body. This angle will optimize the activation of your chest and triceps, enhancing the effectiveness of the exercise.
As you push the barbell back up, exhale forcefully, using the power of your chest and triceps to drive the weight upwards. Visualize your chest muscles contracting and your triceps extending, generating the force needed to complete the rep.
Remember to maintain a steady and controlled tempo throughout the exercise, avoiding any jerking or bouncing movements. This will ensure that your chest and triceps are constantly engaged, maximizing the benefits of the exercise and reducing the risk of injury.