How to Do a Narrow Grip Barbell Bench Press

Unlike a regular or wide grip barbell bench press, a narrow grip bench press works all three heads of the tricep, with a focus on the outer head. Your pectoral muscles are also engaged as you perform this exercise.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Bench with rack
• Barbell
• Weight plates
• Spotter

1. Recline on a flat bench with your feet firmly planted and the barbell in its rack over you.

2. Look for the exact center of the barbell, which is usually rough. The outside on both sides of this center should be smooth. Raise your arms to the barbell, and place your hands in an overhand position on the smooth part of the bar for a narrow grip. Your pinkies should just touch the first rough spot.

3. Keep your elbows in near your sides and slowly bring the barbell down to the middle of your chest. Pause when you get close to your chest, without actually touching your chest with the barbell.

4. Straighten your arms to the start position, focusing on keeping your elbows in, to complete a barbell bench press. Keeping your elbows in puts the focus on the triceps rather than the muscles of the chest.

5. Repeat the narrow grip barbell bench press 12 to 15 times, and complete 3 to 4 sets. Increase the weights as you become stronger and reduce the repetitions, starting with 12 to 15 repetitions, then 8 to 10 and finish with 6 to 8 repetitions.

Tips & Warnings

• Use a spotter for safety while doing a narrow grip barbell bench press, especially if you're lifting heavy weights.
• Don't arch your back as you lift the barbell.
• Touching the bar to your chest can stress your shoulder joints.

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