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