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Narrow Grip Bench Press

Learn how to properly perform the Narrow Grip Bench Press with this complete demonstration video.

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What is the Narrow Grip Bench Press?

The narrow grip bench press is a compound exercise that primarily targets the triceps and, to a lesser extent, the chest and anterior shoulders. This exercise is particularly effective for increasing triceps strength and mass due to the enhanced engagement of the arm extension muscles.

How to properly perform the Narrow Grip Bench Press

  1. Lie down on a bench with your feet on the floor and your knees bent.
  2. Place your hands on the bar with a close grip, thumbs almost touching.
  3. Lift the bar off the rack and bring it to the starting position above your chest, arms fully extended.
  4. Bend your elbows to lower the bar until it lightly touches your chest.
  5. Then, push the bar back up by extending your arms and contracting your chest muscles.
  6. Pause at the top of the movement, then lower the bar in a controlled manner back to the starting position.
  7. Repeat the movement for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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