The narrow grip bench press is a compound exercise aimed at activating the triceps, inner chest muscles, and front deltoids. It is one of the most effective exercises for increasing the strength and mass of the triceps, as well as for strengthening the inner part of the chest.
This exercise is popular among bodybuilders, powerlifters, and athletes looking to increase the strength and mass of the upper body.
Unlike the standard bench press, with a narrow grip, the hands are positioned closer together, shifting the focus from the chest muscles to the triceps. This exercise not only develops strength but also improves coordination and control over the movement.
Muscles Worked in the Narrow Grip Bench Press
Triceps (triceps brachii): the primary muscle responsible for elbow extension.
Chest muscles (especially the inner part): support the movement but play a secondary role.
Front deltoids: involved in lifting the barbell.
Stabilizing muscles: the core, lower back muscles, and forearms help stabilize the body and the barbell.
Technique
Starting position:
- Lie on a flat bench, securing your feet on the floor for stability.
- Grip the barbell with your hands 15–30 cm apart (palms facing forward).
- Lift the barbell off the rack, holding it with extended arms directly above your chest.
Lowering the barbell:
- Slowly lower the barbell to the lower part of your chest or slightly above, bending your elbows at about a 45-degree angle.
- Ensure that your elbows move along your body and do not flare out to the sides.
Pressing up:
- Push the barbell up until your arms are fully extended, focusing on the work of the triceps.
- Maintain control over the movement, avoiding jerks.
Variations
With an EZ bar: reduces wrist strain and is more comfortable for some athletes.
With dumbbells: allows for a greater range of motion and improves muscle symmetry.
On an incline bench: increases activation of the upper chest muscles and triceps.
In a Smith machine: simplifies trajectory control, reducing the load on stabilizers.
Reverse grip: enhances activation of the upper chest and biceps.
Benefits
Triceps development: the exercise focuses on increasing the strength and mass of the triceps.
Improved classic bench press: strong triceps contribute to lifting heavier weights.
Development of the inner chest: makes the chest muscles more defined and developed.
Shoulder joint safety: a narrow grip reduces shoulder strain compared to a wide grip.
Versatility: suitable for athletes of various skill levels.
Common Mistakes and How to Avoid Them
Grip too narrow: increases strain on the wrists and reduces effectiveness.
Keep the grip 15–30 cm apart between the palms.
Elbow flaring: reduces load on the triceps and may injure the shoulders.
Elbows should move along the body.
Lumbar arching: increases the risk of spinal injury.
Keep your lower back slightly pressed against the bench and engage your core.
Excessive weight: can worsen technique and create injury risk.
Use a weight that allows you to perform the movement correctly.
Incorrect wrist position: bending the wrists backward creates additional tension.
Keep your wrists straight; the barbell should rest on the base of your palms.
Comparison with Other Bench Presses
| Exercise | Main Focus | Assistant Muscles |
|---|---|---|
| Narrow Grip Bench Press | Triceps, inner chest | Front deltoids |
| Classic Bench Press | Chest muscles | Triceps, deltoids |
| Incline Press | Upper chest | Front deltoids, triceps |
