as we mentioned earlier, the deep squat is not the best movement for training buttocks. Deep squats are difficult, especially just for the sake of buttocks, and they are not economical.
By the same token, it seems even more uneconomical to do bench presses just to work on the triple head! And here we are not emphasising doing the traditional bench press, it is the narrow plank bench press.
It is a movement that trains the triceps. Compared to the traditional bench press, the pressure exerted on the shoulder joint will also be limited due to the reduced shoulder abduction in this movement, which does not prevent it from still being effective for the chest.
if you are also a fan of football or basketball, then it is recommended that you do this movement more often, as studies have shown that the narrow bench press is particularly beneficial when using the close press in these sports.
Of course the benefits don't stop there
the narrow grip applies most of the pressure on the triceps, which stimulates maximum muscle growth. Increasing muscle size is a common goal for athletes, bodybuilders and weightlifters.
the narrow grip flat bench press promotes overall muscle balance as muscle and strength gains are made gradually and simultaneously. Improving muscle function and symmetry is also a common goal for weightlifters.
Movement breakdown steps
to increase muscle size and strength, adding the narrow grip bench press to a thrust or upper body workout is a good option. The following movement instructions will help you to complete the movements with the correct form and technique.
for safety reasons, it is recommended to be accompanied by a partner or to use a smith machine. Use a horizontal gym chair or gym chair/power rack combination. Place the barbell in the appropriate position on the rack (you can take the barbell off the rack with help). Add the right amount of weight to the barbell for your individual fitness level. Lie flat on the bench and hold the barbell with a narrow grip (grip distance approximately shoulder width apart). With help lift the barbell from the rack, straighten it upwards and lock your arms. Inhale and slowly pull the barbell towards your chest, keeping your elbows close to your body. Exhale and push the barbell upwards with the triceps firing, locking the arms at the highest point of the movement. Repeat to the recommended number of reps. Once you have completed the reps, return the barbell to the rack.
common mistakes
the narrow grip bench press is a great way to add variety to your upper body workout, but there are some common mistakes to avoid in the movement.
1. No booster or smith machine
if you are lifting with a new hand and are unfamiliar with the movement, it is recommended that you invite a booster or use a smith machine just to be on the safe side. Once you have mastered the movement and cannot find a booster, continue to train with self weight to maintain good posture and technique.
2. Bouncing the barbell on the chest
bouncing the barbell on the chest is an attempt to push a very heavy object with momentum. This increases the risk of injury to the sternum and diminishes the effectiveness of the movement. The narrow grip bench press should be done slowly from the beginning to the end of the movement, using appropriate weights to increase resistance. This ensures that the movement is regular and activates the triceps.
3. Not using the correct grip
use a standard grip during the movement, wrapping the thumb and other fingers around the barbell. Using an empty grip (fingers and thumb on the same side of the bar) increases the risk of dropping the barbell and injury.
4. Keep your hips off the bench
maintaining proper body position on the bench allows for safer and more effective movements. Taking your hips off the bench during the push press may mean that the weight is too heavy. Reduce the weight as needed and be aware of body mechanics.
5. Improper breathing techniques
breathing correctly is an important part of an effective push press. Many people hold their breath during the most difficult part of the movement, causing stress within the body. Keep your body and breathing coordinated during the workout. Inhale slowly as you lower the barbell to your chest, then exhale as you push upwards.
modifications and variations
there are many different approaches to the narrow grip push-up depending on the fitness level of the trainer. Remember that for safety reasons it is often recommended to invite a booster or use a smith machine.
Do i need modifications?
If you are new to weightlifting, you may need to make some modifications to the close narrow grip bench press, as follows.
If a tight grip on the barbell causes wrist discomfort, choose a curved bar for the exercise. Use dumbbells instead of a barbell. In this case, hold the weights with palms facing each other.
ready for a challenge?
Increasing the challenge of the narrow grip push press can be achieved through the following variations.
Increasing the weight resistance as your strength grows as well. The weight should be appropriate to the level of training to ensure the movement is safe and correct. Increase the number of reps per set and challenge the narrow grip bench press to exhaustion. Advanced variations of this movement include barbell bench presses, self weighted arm curls and general push-ups.
safety and precautions
weightlifting training requires attention to body position, movement posture and function. Any resistance movement done incorrectly increases the risk of injury. The following tips will help you to do the narrow grip bench press safely and effectively.
it is recommended to invite a booster or use a smith machine during the movement. Position your hands correctly on the barbell (approximately shoulder width apart) to reduce the risk of injury and to activate the triceps effectively. Keep your elbows close to your body during the movement to maintain proper posture and technique. Avoid hitting the bar on the chest to reduce the risk of injury. Be slow and controlled from the beginning to the end of the movement. Choose the appropriate weight to train at your fitness level. Weights that are too heavy increase the risk of injury and affect posture. Do not take your hips off the bench during the movement. Use a completely standard grip (thumb and fingers wrapped around the bar) to avoid dropping the barbell during the movement. If you feel discomfort in your wrists or shoulders, then stop the exercise.
if you are on a chest training day, we certainly do not recommend that you put this movement in the first set. Otherwise the triceps will be too fatigued to complete the subsequent movements.
