the narrow grip lengthens the press and shifts work onto the triceps, far
enough that they lead alongside the chest rather than assisting it
the range half of a pair with the wide-grip bench, which runs the same trade
the other way
Execution
Lie on the bench with your hands about shoulder-width apart, arch your back and
set your feet. Squeeze your shoulders back and down. Unrack the bar and
stabilize it.
lower the bar to the bottom of your chest, elbows tucked closer to your sides
let the bar travel further than it would on a wider grip
pause briefly at the point of contact
press back up, pushing yourself away from the bar
finish by locking out and stabilizing
Expect less weight than a standard bench for the same effort. The triceps are
taking a share the wide grip hands to the chest.
Purpose
chest and triceps builder in a single press
the narrow grip lengthens the press and shifts work onto the triceps, far
enough that they lead alongside the chest rather than assisting it
the range half of a pair with the wide-grip bench, which runs the same trade
the other way
Execution
Lie on the bench with your hands about shoulder-width apart, arch your back and
set your feet. Squeeze your shoulders back and down. Unrack the bar and
stabilize it.
lower the bar to the bottom of your chest, elbows tucked closer to your sides
let the bar travel further than it would on a wider grip
pause briefly at the point of contact
press back up, pushing yourself away from the bar
finish by locking out and stabilizing
Expect less weight than a standard bench for the same effort. The triceps are
taking a share the wide grip hands to the chest.