Narrow grip barbell push: Detailed tutorial on narrow grip barbell push action

Narrow grip barbell press: Detailed explanation of barbell narrow grip press movements

Close Grip Barbell Press is a compound exercise, but it mainly exercises the triceps. Others also have good stimulation to the medial parts of the pectoralis major muscles and the anterior deltoid muscle.

Generally, two forms of lying and obliquely. In addition to the pressing device, the narrow grip press effect on Smith machines is also similar.

Target exercise location: Mainly exercise the triceps, and also exercise the inner side of the pectoralis major muscle and the anterior deltoid muscle

Action tips:

1. Lying on the bench with both feet flat on the ground to maintain body balance. Hold the middle of the horizontal bar with both hands, hold the two hands narrowly, and the spacing is a palm wide. Fix the elbow, place the horizontal bar in front of the chest, then clamp the upper arms close to the body side, use the triceps contraction force to completely straighten the arms, and stretch the arms straight and hold the bell above the shoulders.

2. Slowly bend the arm and flex it down until the bar touches the chest, then push it up to the starting position, repeat the exercise.

Precautions:

1. Pay attention to the difference between wide grip and narrow grip: wide grip bench press mainly exercises the pectoralis major muscle, developing from the inside to the outside; narrow grip is mainly exercised for triceps.

2. Control your breathing well, use the triceps to push the barbell with the triceps.

3. Fixed instruments narrow grip push

(1) Lever lying on the back and narrow grip (Lever Close Grip Bench Press:

(2) Lever Close Grip Incline Bench Press:

(3) Lever Seated Close Grip Press: