Arms
Bench Press Narrow Grip
A foundational barbell movement designed to maximize triceps recruitment and upper body pressing power.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on a bench and grip the barbell with your hands positioned roughly shoulder-width apart.
Unrack the bar and hold it directly over your chest with your arms fully extended.
Lower the barbell slowly toward your lower chest while keeping your elbows tucked close to your torso.
Touch the bar lightly to your chest without bouncing it off your ribcage.
Press the bar back up to the starting position by extending your elbows and engaging your triceps.
Lock out your arms at the top of the movement before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Placing hands too close together, which causes excessive wrist strain.
- Flaring the elbows out wide like a standard bench press.
- Bouncing the bar off the chest to create momentum.
- Lifting the hips or glutes off the bench during the press.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.