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Find out here everything about Bench press narrow grip.
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In this article we are going to show you how to make Bench press narrow grip:
Learn Bench press narrow grip just in 5 seconds: Video
Summarized explanation
In supine position on a flat bench, we grab bar with a closed grip and elevate and lower the bar
Step by step
1-Lie on a flat bench and place hands on bar at shoulder level
2-Start movement lowering the bar to your breastbone and lifting it again
| Must Keep back touching bench |
Don´t Separate elbows from body during the movement |
Tips Action concentrates in flexing and extending elbow. |
Extended Explanation
Lie on a flat bench and place hands on the bar at shoulder level or a bit less. Start movement lowering bar to breastbone and lifting it again. Keep elbows close to sides during the movement. This is a repetition.
Basic Muscles Explanation
The most important muscle involved in the arm extension is the triceps brachii muscle, which is a large muscle that covers all of the posterior part of the arm. Commonly known as the three-headed muscle, the triceps brachii is divided in three sections known as internal, middle and exterior heads, inserting in a common tendon into the forearm bone. When the triceps is well developed the edges of each head are clearly noticeable.
Muscles & Joint Actions
In the elbow extension the superior part of the arm stays relatively immobile and the forearm moves away to achieve the complete extension of the arm. When we use a neutral grip the internal head plays a leading role extending the arm totally. Using a pronate grip (palms down) emphasizes the middle head and a supine grip leads to a stronger contraction of the internal head.
Sport Uses
The development of the triceps is very important for all the actions that involve extending arms towards the front or elevating them or in impulse actions when the elbows are near or pointing the front. Accordingly, it is crucial for weightlifting and powerlifting, boxing (straight punch) and in martial arts. It is used also in gymmastics for floor exercises and bars, in rugby for pushing and in volleyball. Also, in basketball and other sports that require throwing or hitting above the head.
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