Bench press, bar, narrow grip
Chest
Description
Bench press with a narrow grip on the barbell bar. The isometric hold emphasizes the triceps brachii and the inner pectorals, with elbows tucked close to the torso to shift load away from the anterior deltoids.
Execution technique
1. Set the barbell bar at chest level on the Samson-fit machine.
2. Lie on the horizontal bench with feet flat on the floor and shoulder blades retracted.
3. Grip the bar with a narrow overhand grip, hands at approximately shoulder width, elbows tucked at about 45° to the torso.
4. Press the bar upward to the target position and apply maximal isometric force.
5. Keep your wrists neutral and elbows directly under the bar throughout the hold.
2. Lie on the horizontal bench with feet flat on the floor and shoulder blades retracted.
3. Grip the bar with a narrow overhand grip, hands at approximately shoulder width, elbows tucked at about 45° to the torso.
4. Press the bar upward to the target position and apply maximal isometric force.
5. Keep your wrists neutral and elbows directly under the bar throughout the hold.
Breathing
Inhale as you lower the bar to the starting position. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Focus on driving through the triceps and squeezing the inner chest. Keep wrists straight to avoid joint strain.
Contraindications
Not recommended for individuals with wrist injuries or elbow tendonitis.
Parameters
| Muscle group | Chest |
|---|---|
| Muscle weight (% of body mass) | 0.42% |
| Tech coefficient | 0.85 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.42 (Chest)
- ktech = 0.85