How to perform the Bench Press (Narrow Grip)
- 1Lie on the bench with your eyes under the bar, feet flat on the floor, and hands on the bar a bit closer than shoulder-width with your wrists straight and chest lifted. Gently squeeze your shoulder blades together and keep your lower back lightly pressed into or just slightly arched off the bench, whatever feels natural and safe.
- 2Unrack the bar and lower it slowly toward the lower part of your chest with your elbows close to your sides, then press it back up in a straight, controlled line until your arms are almost straight. Breathe in as you lower the bar and breathe out as you press it back up.
Coach tips
- Keep your elbows close to your body instead of flaring them out to protect your shoulders and better hit your triceps.
- Move the bar with control—don’t bounce it off your chest or rush the reps.
- Start lighter than you think you need and, if possible, use a spotter or safety bars when lifting heavier.
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