Press with a narrow grip, blow your triceps to hell. Bench press with a narrow grip: muscles involved

In bodybuilding bench press narrow grip belongs to the basic and most popular movements for pumping triceps. The narrow bench press provides a powerful load and is ideal for increasing the volume and strength of the triceps brachii.

Pros and cons of exercise

The narrow grip bench press has an impressive number of advantages and several disadvantages to consider. This will help you get the most out of the exercise and make your triceps bench press truly effective.

Main pluses:

The narrow grip barbell press is considered the most effective and basic basic movement to work out the triceps. Despite the great benefits, the exercise also has a number of disadvantages:

• When doing the triceps bench press, any limiting muscle area (such as weak hands) will reduce the weight used and the load on the target area.
• A number of studies show that it is practically not included in the work when performing a narrow grip barbell press in a conventional technique.

This does not allow us to perceive the press with a narrow grip on the triceps, as an exercise for the development of all beams. Therefore, it must be supplemented with other movements in which the main load goes to the long head (for example).

What muscles work

With a narrow grip, the following are involved:

• Triceps.
• (middle part).

Auxiliary zones:

• (mostly in static).
• and (responsible for stabilizing the body and arms).

The study of Professor Kawakami, one of the foremost researchers in the world, has made a huge contribution to the study of the effectiveness of the bench press with a narrow grip on the triceps. A three-month experiment showed which muscles work in the narrow grip barbell press. It turned out that the long head (the most massive and giving the muscle volume) practically does not work in this movement. This also affects her hypertrophy, which in the bench press with a narrow grip on the triceps was practically zero, against the background of the progression of other beams.

Narrow Grip Barbell Press Technique

Despite the fact that the technique of performing the press with a narrow grip on the triceps is quite simple, its perfect mastery is a must. This is where athletes of all skill levels should start before progressing and increasing weights.

Classical technique bench press with a narrow grip:

1. Lie on the bench, pressing your pelvis, shoulder blades and back of your head tightly against it. Take the bar so that there is a distance of 26-30 cm between the hands (22-25 for women).
2. Remove the bar from the supports and hold it over your chest. Start slowly and in a controlled manner to lower the projectile to the lower chest.
3. Without pausing, push the weight upward with a more powerful movement.

The position of the elbows partly affects which muscles work.

• Partial elbow extension can slightly increase the load on a long head, but this technique is considered too traumatic, therefore it is not used in sports.
• The forearms should "go" down perpendicular to the floor.
• It is also forbidden to fully extend the elbows at the top point; to avoid stress on the joint, it is necessary to maintain a minimum bend in the joint.

Smith Machine Narrow Grip Press

Doing a press with a narrow grip in the Smith can be a good alternative not only for beginners, but also for advanced athletes. This option is well suited for overcoming stagnation. Also, exercise allows you to reduce the load on some, thereby increasing the quality of working out the triceps.

Technically, this version is no different from working with a free barbell, but you should take into account the following features:

• It is important to lie down correctly on the bench and set the bench so that the fixed bar descends to the lower chest. For this, it is always recommended to perform the first test set without additional weight.
• In this embodiment, the maximum possible weight of the projectile will be higher than when working with a free barbell (this is facilitated by a fixed bar). This should be taken into account for the correct loading of the target zone.

How to replace exercise

In theory, the narrow grip bench press can be replaced with any other basic movement:

• Pressing a dumbbell or kettlebell in a similar technique (replacing the projectile).
• (hands are placed closer to each other).

However, this "replacement" should be seen in the context of adding variety to training and working out the muscle from different angles. In terms of effectiveness for the shoulder girdle and triceps, the exercise is still among the leading, therefore its exclusion from the program is not recommended. The only actual cause may be injuries (for example, in the area of \u200b\u200bthe hand), which do not allow technically correct execution of all elements of the movement.

it basic exercisewhich initially implies the use of large weights, since the load falls on a large number of muscles at the same time. It is impossible to properly load the triceps in this movement. For this, isolation exercises are used, such as others.

Taking into account the use of large weights and the effectiveness of working with a weight in the range of 55-80% of 1RM, the number of repetitions in a set should not be large.

• For development power indicators 4-6 repetitions are recommended.
• For maximum hypertrophy - from 7 to 10.

An excellent result is demonstrated (a partner is needed to drop the pancakes), forced reps and abandoned approaches. These techniques help create maximum stress and subsequent anabolic response.

An important aspect is to draw up a program in such a way that the day of the hands does not overlap with the day of the work of the chest. An overabundance of the same type of movement can negatively affect growth. muscle mass the entire shoulder girdle.

Bench press technique with narrow grip in video format

Hello to everyone who clicked by accident or not by accident, I guarantee after reading this article, you will want to go and do the narrow grip press. This is the latest post on Smith Machine Exercises, for others read (Seated Press) and (Bench Press).

Brothers, as they say basic workout - the queen of the mass. Narrow Grip Triceps Press, a basic movement that can be performed in a Smith machine or with free weights. Now let's figure out how to put it all into practice!

Close Grip Press: Surprise Your Triceps

Guys now I want to divide the exercise press narrow in Smith into certain blocks that will help to achieve the result faster:

1. Frequent mistakes
2. Correct execution technique
3. When and how much to work out triceps
4. Power and mode

Bench press with a narrow grip: correct execution technique

♦ Place a bench under the simulator, remember that the smaller the angle, the more the triceps and the lower pectorals are included in the work, if the angle is too high, part of the load is taken by the deltas, we must not allow this.

♦ A common question is how much to press the elbows against the body? It's simple, the more the elbows are pressed against the body, the more the inner head is loaded, if you spread the elbows a little to the sides, then the outer part is worked out, which is clearly visible when you look at the person from the front.

♦ Do not use too tight a grip - this can cause injuries to the hands and brachioradial ligaments. The grip should be such that the shoulder and fist form an even straight line when lowering.

♦ You need to lower the bar to the bottom pectoral muscles, therefore, adjust the bench to this rule.

♦ Remember, the triceps is responsible for extending the elbows, it will probably be logical to fully extend the elbows in the triceps exercise. Squeeze the muscle in the upper position

♦ If done correctly, then your triceps should be on fire already at 8 repetitions, only if using working weights.

When and how much to swing

Guys, 1 hard exercise per week on your hands is more than enough, press the barbell with a narrow grip in Smith is a basic exercise, it should be put first, naturally done after a warm-up. For normal pumping, 3 approaches are enough, as a rule, the more, the better, it does not work!

For growth, 8-10 reps is great, remember to stretch and squeeze the muscle between sets. To stretch the triceps, there is a simple exercise - you need to throw your hand behind your head and place your palm on the opposite shoulder. Squeezing is even easier - straighten your elbow and tighten your triceps.

Brothers, without farm support, you need to work out in the gym 3 times a week for 1 hour.

For myself, I divided 3 workouts as follows:

Legs, shoulders

Triceps, chest

Biceps, back

What I did was just put large muscle groups forward, which partially involve small ones. For example, doing a chest press, I first tire the triceps, and then finish it off.

But this principle is constantly changing, muscle groups are shuffled in places, and sometimes I train completely intuitively. I came to the hall that it doesn’t hurt, then I shake it.

Frequent beginner mistakes

Let's outline the 5 most common misconceptions, myths and mistakes that should not be made when training triceps:

1. H incomplete elbow extension
2. T training despite pain. Guys, please, just don't be heroic, because the pain doesn't just appear. I will give my example as an example - sorry for the tautology, my elbows started to hurt 5 days ago, I went to two workouts, and it got even worse, now I decided to take a rest for upper part body, I will only go to the gym to squat.
3. P Overtraining is a bad thing, the desire to do something can disappear. You must understand that the foundation of muscles is laid when you sleep and eat, and training is just cement.
4. B Lots of sets and reps. 3 sets and 8-10 reps will be enough, everything else just burns muscle and fat
5. AND the use of ineffective exercises and a variety of modern simulators. Let's remember the era of Arnold, because then there were no super simulators and other garbage, the guys were engaged exclusively in free weights. My advice is, for triceps training, use french press, press with a narrow grip and push-ups on the uneven bars, and leave the pretentious simulators for circuit training and posturing.

Compliance with the diet and the correct daily routine

I constantly didn’t have enough time, so today I gathered my strength and got up at 5 in the morning, the day was very long and I spent my time as productively as possible. I managed to write 5 articles, go to the sports ground, help parents, and still did not forget about proper nutrition and even watched the movie.

Important : plan your day correctly, fall asleep before 11 a.m. and wake up early to train yourself to get up early, use this method. It doesn't matter when you fall asleep, your task is to get up at the right time, set at least 10 alarms, the task and the goal must be completed. Believe me, the next day you will be knocked out before 10 pm. Now it is 9, and I already want to sleep.

I will not say much about nutrition, I will say that it should be correct, no more than 2.5 grams of protein per kg of body, and also try to divide the diet into 5-6 small meals in more detail.

How to pump up your arms in Smith video

Brothers and lovely ladies, I hope the information was useful, be sure to subscribe to the blog and ask questions in the comments. Remember, the narrow grip bench press will not help if the basic training principles are not followed.

Ours for you with a brush, my dear comrades-in-arms! And today we will talk about the bench press with a narrow grip in Smith. After reading, you will learn everything about the muscle atlas, the benefits and technique of performing the exercise, and we will also find out the degree of its effectiveness and conduct some comparative analysis on the subject of "best".

So, take your seats in the auditorium, we begin.

Bench press with a narrow grip in Smith. What, why and why?

According to the already well-established tradition, we owe this note to beginners who rushed into gYM's, and in ours in particular. Remember your first timid visits to the rocking chair, when you are still not aware of anything and are afraid of everything. And here they come to the rescue, or rather, he - personal trainer... We fully trust the local specialist there, we hope and trust in him. However, as practice and your feedback show, local coaches, for the most part, do not care about everything, or rather you. The entrance fee has been paid, the club's treasury has been replenished, which means that the minimum task has been completed. No, of course there are exceptions, and this is exactly our case when a beginner insistently asks to show how to perform a particular exercise. The coach, willy-nilly, has to work with the client. The task was set as standard - to pump up your arms for the summer, and the tool was chosen the same - bench press with a narrow grip. The coach showed everything competently “sticking” and immediately, as if by magic, disappeared into the back streets of the club :), and our newcomer was left alone with this exercise. Of course, complications began, various distortions and, in the end, all ended with an event called “crushed!”.

Many of you, my dear readers, can observe something similar in your fitness establishments, and therefore, in order to keep a beginner's craving for iron and the subsequent desire to work out, he needs his own simulators and exercises in them. (which you, as more experienced comrades, can tell them about)... We will talk about one such, in the key of the beginner's goals, namely the bench press with a narrow grip in Smith.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscle Atlas

The exercise belongs to the class of basic / conditionally basic with the type of force push (push) and has as its purpose the study of the triceps.

The muscular ensemble includes the following units:

• targeting - the tregius muscle of the shoulder;
• synergists - anterior delta, pectoralis major (sternal / clavicular head);
• dynamic stabilizers - biceps.

A complete muscle atlas presents such a picture.

Benefits

You can count on the following benefits when doing the bench press with a narrow grip in Smith:

• isolated study of the triceps;
• development of strength of the triceps muscle;
• volumetric increase in the hands;
• progress in;
• the ability to perform exercise with a lot of weight without insurance;
• the ability to control equipment throughout the movement.

Execution technique

Bench press with a narrow grip in Smith refers to the exercises of the entry level of difficulty. The step-by-step execution technique looks like in the following way.

Step number 0.

Go to the Smith machine and place a horizontal bench under it. Position yourself on the latter so that the bar, when taking it with a narrow grip and lowering it, falls in the middle of the chest. Once you determine the position of the body, equip the bar with the necessary weight and bring your arms up, leaving a small bend angle in elbow joint... Press your back firmly against the bench and spread your legs to the sides, firmly resting them on the floor. This is your starting position.

Step # 1.

As you inhale, begin to lower the bar down. As soon as the latter touches the chest, squeeze it up, exhaling. Lock in top position on 1-2 count, and then repeat the movement the specified number of times.

In the picture version, all this disgrace looks like this.

In motion so ...

Variations

In addition to classic version there are several variations of the exercise, in particular:

• french press in Smith;
• press narrow reverse grip lying at an upward angle.

Secrets and subtleties

To get the most out of your exercise, follow these guidelines:

• keep your elbows close to your body throughout the movement;
• do not lock (do not fully unbend) elbows when squeezing the bar up;
• linger on 1-2 counting at the top of the trajectory;
• slowly and under control lower the bar down and explosively squeeze up;
• when squeezing the projectile, do not use inertia and rebound from the chest;
• when looking for an optimal grip, avoid excessive bending of the wrists;
• place your hands close enough to each other;
• breathing technique: exhale - when lifting / squeezing, inhale - when lowering the projectile;
• numerical training parameters: number of approaches 3 , repetitions 10-12 .

We are done with the theoretical side, now let's look at some practical points.

Exercise in Smith or free weights. What's better?

Research published in the Journal Strength Conditioning Research (USA, 2011 ) indicate that muscles are better mobilized when working with free weights (in particular, the results showed a greater activation of the medial deltoid muscle when bench press)... This circumstance and other data on electrical activity made it possible to draw the following conclusion: free weight develops the strength and mass-gathering characteristics of the athlete better.

What is the best way to work out triceps?

The narrow grip bench press is not the most promising exercise for triceps and shows EMG values \u200b\u200bat the level 75 units Therefore, if you chose a narrow bench press (or the gym trainer recommended it to you), then it is best to practice it in superset mode in Smith - doing the first approach in a “power” style on 6-8 repetitions and then without rest (losing weight) finish off the amount (from 15 times) in the second approach. There can be a total of such circles 3-4 .

After such a scheme, the increase in hand volumes will not be long in coming.

Actually, we have finished with the substantive part, let's move on to ...

Afterword

Today we added +1 to the pantheon of technical notes and the Smith's narrow grip bench press. Remember the sentimental story at the beginning of the article? So, beginners need advice from a more experienced iron colleague, so if the coach scored on his ward, unobtrusively substitute your shoulder for him and recommend alternative option exercises.

That's all, “take” the narrow bench press yourself and in the company with a beginner :)!

PS: Do you have a Smith machine in the gym?

PPS: did the project help? Then leave a link to it in the status of your social network - a plus 100 points to karma guaranteed :)

With respect and gratitude, Dmitry Protasov.

The narrow grip bench press is one of the basic, multi-joint exercises for the development of the triceps muscle, giving it strength, mass and power. The narrow grip bench press is suitable for everyone from beginner to master. It is advisable to perform it with the very first exercise in triceps training. After bench presses with a narrow grip, perform downward presses or extension of the arms from behind the head in block trainer, as well as extension of the arm with a dumbbell in the slope.

Major muscle group: triceps, pectoralis major muscle, anterior deltoid muscle bundles.

Auxiliary muscle group: trapezius muscle, latissimus back, serratus anterior, deltoid muscles.

Bench press with a narrow grip - execution technique.

For execution of this exercise is necessary horizontal bench with stops for the bar bar, or press in the "Smith machine".

1. Lie on a bench with your feet firmly on the floor and wide apart to keep your body still during the exercise. The shoulder blades, back of the head, buttocks are tightly pressed to the surface of the bench, the bar of the bar is at the level of the forehead.

2. The grip of the bar must be "closed" - thumb grabs him. This will save you from slipping the barbell and subsequent injury. Keep a distance between the hands, 20 - 25 cm. If you work with an EZ-bar, if with a straight bar, take the bar a little wider, this will relieve discomfort in the wrists.

3. Do not grip the bar with too narrow a grip, there is a risk of losing balance and flipping the bar on its side, this can also lead to injury.

4. Set the required weight on the bar. Remove the bar from the stops and keeping it on straight arms, while inhaling, lower the weight to the lower chest.

5. At the same time, the elbows are tightly pressed to the body. Barely touching the chest, lift the weight to the starting point, at the end of the lift, exhale. At the top point, do not linger for a long time and continue the approach.

6. Do not arch your lower back, watch the position of your body on the bench!

• Keep your body straight and keep your back straight.
• Take a barbell with a narrow grip (less than shoulder-width apart).
• The wrists remain straight.
• The bar is positioned over the chest (not over the neck).
• Lower the bar so that the bar almost touches your lower chest.
• Raise the bar upward with your arms outstretched almost completely.

Bench press with a narrow grip: muscles involved

• Large chest
• Anterior deltoid
• Three-headed shoulder (triceps)

Bench press with a narrow grip: description of the exercise

The bench press with a narrow grip works well in the middle of the pectoral muscles and the long head of the triceps, and when you change the angle of the bench, you can change the load on a different area of \u200b\u200bthese muscles. You can perform a narrow grip bench press with a free weight, as well as in a Smith machine.

When performing this type of press, you can straighten or not straighten your elbows at the top point of the movement. It depends on which muscles are your priority. For chest work, keep your elbows slightly bent. For additional triceps work, fully straighten your arms and contract the triceps at the top of the range. During the exercise, try to keep the elbows as "turned" to the sides as possible, otherwise the load will be distributed over the shoulder girdle instead of the central part of the pectoral muscles. For greater exercise safety, use wide neoprene wrist straps.

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