The narrow grip bench press is a variation of the standard bench press that puts more pressure on the triceps.

Muscle group: Triceps


Lie on a flat bench with your feet flat on the floor, keep your back flat on the bench. Grip the bar with an overhand narrow grip. Your hands should be close enough for your thumbs to be able to touch.

Lift the barbell off the rack and hold it up in the starting position. Slowly lower the bench towards your chest. Unlike the standard bench press, you wont be able to touch the bar to your chest, so just lower the bar as much as possible. Then push the bar back up to the starting position.


Do not bounce the bar off your chest. Use a slow and controlled movement.

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