For a qualitative study of the hands, coaches advise using a bench press with a narrow grip on the triceps. Beginners often take this exercise for dumbbell press or classical press. However, the difference is huge. You’ll be convinced.
Working on muscles
With a narrow grip, the load on the muscles is distributed like this:
Triceps (that is, lateral, medial and long bundles) do the main work.
The work of large pectoral muscles occurs in synergy with triceps. When the transition to a wider grip and the withdrawal of the elbows to the sides, the load goes to this muscle group.
Deltoid Muscles (or anterior bundle).
In addition, in this exercise, the stabilizing muscles of the body and arms are involved. Hold the projectile with a narrow handle, so that it does not walk, is a little more difficult than wide.
What techniques exist to inflate triceps
How to repeat at home with a narrow handle on the triceps: technique of execution
The easiest way to repeat the bench press with a narrow handle without a bar is to make pumps from the floor or horizontal pipe (the palms are close to each other). Thus, you can work your triceps without going to the gym, limiting yourself to the weight of your body.
There is another option: take dumbbells, sit comfortably on an inclined or horizontal bench (you can put stools in row 1) and perform pressure with a narrow handle. The wrong way, however, movement control is poorly given.
However, press the bar with a narrow grip on the triceps – the most optimal option. So let’s get back to the bar.
When to exercise?
Depending on the goals of training, the exercise is performed differently:
As a rule, with a press on the triceps, work on the day of the muscles of the same name (that is, the chest and triceps) after making a classic bench press, bench press on an inclined bench or push-ups on bars.
If you have allocated a separate day to work with triceps, reducing the load on the chest, then you can start with this exercise all the training. After pressing the bar in the prone position with a narrow grip, take the French press and extending the arms on the block, and then finish the muscle by bending the arms with dumbbells behind the head.
The technique is quite simple, but still requires a good attitude. As everywhere else, it has its subtleties.
Remember the following restrictions:
Do not do the lifting of the bar with a narrow handle during the work of the shoulders, as this could harm them.
Also do not perform such presses on a bench inclined at an angle upwards. Use only a horizontal surface or a small negative slope.
Common techniques of performing bench press with a narrow handle
Perhaps you noticed that in gyms, dumbbell presses are made differently. So, let’s consider 2 options.
Press the triceps
First, prepare a place for the bench: place the supports at the required height, hang an empty handle for warming up. Then:
Lie down correctly on the bench: press the pelvis, nape and shoulder blades to its surface.
Grasp the handle in such a way that there are about 30 cm left between the hands (straight handle).
Straighten your hands, removing the handle from the racks. Bring it in such a position that it is in front of the middle of the chest.
When you begin to lower the weight on your chest, make sure that your elbows walk close to the body. If you spread them to the sides, the load will pass from the triceps to the pectoral muscles. In this case, the hands on the Ascent are completely extended.
What techniques exist to inflate triceps
Do 10-15 repetitions for warm-up. After hanging the working weights and start classes: 3×10.
From where you will drop weight, depends on the study of triceps, as well as the level of load on the anterior beams of the deltoids. The subtleties here are as follows: when you lower the bar to the bottom of the chest, you maximize the use of the triceps and the shoulder region. There is a chance of hurting these. Or rather, in this case it is a question of lifting the bar from the middle of the chest. Try to put it in the same place. If you feel pain in the shoulders, immediately stop this exercise.
Press the inside of the chest
At first we talked about the press with a narrow grip on the triceps. This exercise focuses the load on the inside of the pectoral muscles. The rod is taken with an even narrower handle than in the previous technique:
Lie down so that the back of the head, pelvis and shoulder blades are pressed against the bench.
Place your legs in such a way that your position on the bench is stable.
Grasp the handle so that your hands are 10 cm from each other.
Spread your hands in opposite directions. Remove the handle by straightening the arms.
Lower the weight on your chest (that is, between your diaphragm and your collarbones).
Perform 15 repetitions as a warm-up. Hang the working weight (not too large) and make 3×12. This is how you will work the inside of the pectoral muscles. For clarity, you can watch a video on how to properly perform the bench press with a narrow grip on the triceps in this way.
A common problem with this technique is that it is difficult to hold the bar by holding the handle with a similar handle. In addition, your wrists are in a rather uncomfortable position. These are probably the only serious disadvantages of exercise.
Good luck in training!
Finess Head 