Elite Physique The New Science of Building a Better Body

Narrow-Grip Bench Press
The narrow-grip bench press is a foundational exercise used by bodybuilders and powerlifters
for eons. It is one of the most effective ways to increase the size and strength
of your triceps because it can be used with a very heavy load.
HOW TO DO IT
1. Lie on your back on a flat
bench, with your feet wide
and low back arched. Grip the
barbell so your thumbs are the
same width as your torso.
2. Unrack the barbell and hold
it directly above your chest,
with your elbows locked (see
figure a).
3. Brace your abs, squeeze your
glutes, and lower the barbell
until it touches your lower
chest (see figure b).
4. Press the barbell back to the
starting position, while pushing
through your feet as much as
possible, and repeat.
a
HORIZONTAL PUSH
ADVANTAGE
You can use a very heavy load, which
is excellent for size and strength
development of the triceps.
COACHING CUE
Don’t use a grip that’s narrower than
your torso to eliminate unnecessary
strain on your wrists.
b
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