Narrow-grip barbell bench press

The technique differs from the classic press in several respects. The barbell should be lowered slightly below the nipples, and your arms should be pressed against your torso. The chest will work regardless, but your goal is to put as much load as possible on the triceps.

Some people grip so narrowly during this press that their wrists are almost touching each other. I consider this incorrect. The grip should be slightly narrower than shoulder-width.

Nuances and Mistakes

1. Unlike the classic press, during the narrow grip press, the bar is lowered to the lower part of the chest. This is because the elbows need to be pressed against the torso. Thus, this trajectory is more comfortable.

2. The distance between your hands should be 20-30 cm. If the grip is narrower, the elbows will involuntarily drift to the sides.

3. The load on the wrists is even greater than in a classic bench press. Therefore, I strongly recommend using wrist wraps.

4. If you are pressing without a spotter and cannot complete the last repetition, place the barbell on your chest and switch to a wider grip. This will engage the chest muscles, and you should be able to push the barbell up. However, always press with a spotter whenever possible.

5. With excessive weights, the elbows will involuntarily drift to the sides, which removes the load from the triceps. Therefore, I recommend using a weight that allows you to perform at least 6 repetitions correctly.