Bench Press Narrow Grip

Arms Barbell Bench

Description

Setup: Lie flat on the bench and grip the bar at shoulder-width (closer than a standard bench press).
Descent: Lower the bar with control to your lower chest.
Form: Keep your elbows tucked in tight against your torso—do not let them flare out.
Ascent: Press the bar straight back up, squeezing your triceps at the top.

Muscles

Front

Back

Primary muscles

Triceps

Secondary muscles

Front deltoid
Chest (pectoralis major)

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Description and images from the open wger exercise database, licensed CC BY-SA 4.0 (authors: FEFFO, nishant0712, wgerjhn, wger.de, aom44ja6w@mozmail.com, jptjptjptjpt). Translations by Calix are shared under the same license. Muscle diagrams: wger project (AGPL-3.0).