Bench press narrow grip

The second basic exercise for developing the triceps after back pushups on the bench) giving it strength, mass and power. In powerlifting the bench press narrow grip successfully used to improve results in the normal bench press in weightlifting as an auxiliary exercise to increase the strength of core muscles-pushers.

The main working muscles

Triceps, pectoralis major muscle, front deltoid muscle bundles.
Accessory: trapezius muscle, latissimus dorsi muscle, serratus anterior muscle, the deltoid muscle.

Technique

• To perform the bench press, use a regular bench without the tilt, is equipped with a rack or push rod in the force frame, or the Smith machine. Lie down so that the top neck was at the level of the forehead, shoulders, neck and buttocks were pressed against the bench.
• The legs should be widely and sustainably raised floor that will provide the body with stability and possibly protect against injuries. Grasp the neck of the rod, positioning the palm top, the thumb must necessarily involve the neck, back side, i.e., use a closed grip.
• The distance between the brushes in the range of two to three widths of the palm of your hand.
• Remove the rod with the stops, pull it on fully straightened arms, her neck is at the level of the top of the chest. Inhale, lower the weight to the lower part of the sternum, the pectoral muscles, trying to keep the elbows close to the body as close as possible.
• Touching the body, without pause, press the bar upwards, exhale to do at the end of the movement where there is almost complete straightening of the hands. At the top you can make a quick stop, you then again repeat the exercise from the beginning. The number of repetitions from 8 to 12.

It is important!

Do not use "open" grip, when the neck is not fixed with the thumb on the back side, because the rod is very easy to drop, and the partner may not be able to insure you. There are many cases when the athletes performing the bench press in such a grip, seriously injured himself...

Do not use very wide or conversely too narrow a grip. With the broad balance of hands you will train the chest muscles, while the narrow may fail to calculate the midpoint, and the rod will "fall" on any side. In addition, when the brushes are almost back to back, the load on the wrist joints excessively large, it can cause severe pain in them.

Do not cave in in a waist, ensure that all three main points (head, buttocks, shoulder) were on the bench.

The order

At the beginning of training, when muscles are still fresh and not tired.