Bench press to the next level----Narrow distance bench press

The best auxiliary exercise for bench press----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- What?

If the grip distance is too narrow, the training effect will be greatly reduced.

A too narrow grip distance will not only cause inappropriate wrist pain, reduce the control of the barbell, but also reduce the weight of the barbell used by the trainer. The range of motion will also be reduced during bench press, because the hand will touch the chest first and the barbell cannot be lowered to the chest.

The ideal grip distance is shoulder-width.

This grip distance can increase the trainer's fit. The barbell control can also use a larger weight. The arms can also be lowered below both sides of the trunk to increase the movement distance of the barbell.

This grip distance will also maximize the participation of the triceps.

Relative to the usual bench press, lowering the barbell bar to the lower part of the chest, that is, below the nipple, will give you a better leverage effect. Here I would like to remind you that when practicing with a narrow grip distance, the barbell falls to the chest when it is exhausted due to triceps fatigue. The degree will be faster than the usual bench press, so make sure your protectors always pay attention. For general bench press exercises, the trainer can change the position of his elbows to obtain different training effects.

When starting to practice narrow grip bench press, try to keep your elbow close to the torso to allow more participation of the triceps. If you want to make any adjustments, please lower the barbell weight until you practice your skills

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