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tight-bench-press

The narrow dumbbell lift is a common practice for strengthening the triceps. Often, in fitness studios, you observe athletes who want to specifically strengthen their triceps with this training method. The exercise focuses on the muscles in the upper arm due to the narrow grip. The execution of the movement is relatively straightforward, making the exercise suitable for athletes in any phase of their training. Typically, dumbbell lifting is considered chest training. However, the narrow grip shifts the focus.

Athletes can benefit from various variations, some of which are introduced in the following section. There are special devices with which you can perform dumbbell lifting. However, these are usually designed for chest training. If possible, you can also incorporate narrow dumbbell lifting on the machine (Smith machine) into your routine.

Muscles stressed during tight bench presses

Narrow dumbbell lifting is an exercise that primarily targets the muscle building of the triceps (Musculus triceps brachii). Simultaneously, the anconeus muscle (Musculus anconaeus) and the front part of the deltoid muscle (Musculus deltoideus pars clavicularis) are in focus. The major pectoral muscle (Musculus pectoralis major) comes into play to varying degrees depending on the variant. Additionally, the hand extensors (Musculus extensor carpi) and finger extensors (Musculus extensor digitorum) are also engaged as supportive muscles.

Close bench press with the SZ bar

An alternative option is the narrow bar press for upper arm training. In the following section, you will find helpful advice on body position and execution.

Body Position

For the narrow bar press, lie on the weight bench with your back and place your feet to the side. Grip the bar with both hands in a slightly narrower grip than your shoulders. Look up and tighten your muscles.

Movement execution

While exhaling, press the bar straight up. The movement ends when the arms are almost fully extended. Then lower the bar again. The downward movement ends without the bar touching the chest. This sequence occurs just below your chest. The elbows move directly beside your body. The entire body remains still on the weight bench.

Close bench press on the multi press

The narrow bar press on the machine press is suitable for athletes who need assistance with execution. Here you will find all relevant information about the correct body position and optimal execution.

Body Position

For the narrow bar press on the machine press, lie on a weight bench. Your chest is directly under the bar on the machine press. The legs are stable on the ground for executing the movement in a stable and controlled manner. The back is straight, and the gaze is upward. Then grip the bar with a slightly narrower grip than your shoulders.

Movement execution

To start with the narrow bar press on the machine press, release the bar and slowly lower it towards the chest. Inhale during this movement and stop the downward movement just above the lower chest without the bar touching it. It is crucial that your elbows remain directly beside your body. Then press the bar directly back up. The arms are almost fully extended at the end.

Close barbell bench press

The narrow bar press with the barbell is the classic exercise variant. Most athletes who want to perform the narrow variant of bench pressing use the barbell. In the following section, you will find tips on body position and execution.

Body Position

For the narrow bar press, lie on a weight bench. Your feet are firmly on the ground, providing the necessary stability. The back is straight, and your gaze is upward. Now, grip the barbell with a grip slightly less than shoulder-width. Hold the barbell at chest height. The elbows are close to the upper body.

Movement execution

While exhaling, press the barbell up. Ensure that the movement comes exclusively from the arms. The arms should not be fully extended at the end to protect the elbow joints. Then slowly lower the barbell and inhale during this movement. The bar is just below your chest and should not touch it. The elbows stay close to the body during the downward movement.

Common Tight Bench Press Mistakes for the Triceps

While narrow dumbbell lifting for the triceps is suitable for beginners, errors often occur during execution.

✅ Grip too wide: Choosing a grip that is too broad directs the focus more towards the chest. Therefore, it is advisable to opt for a narrower grip.

✅ Elbows too far from the body: Some athletes let their elbows move outward. Throughout the entire movement, however, they should remain close to the body.

✅ Barbell led too high or too low: When lowering the dumbbell, it should be positioned slightly below the chest. If the dumbbell moves towards the neck or belly button, potential is left untapped.

✅ Arms fully extended: Additionally, the arms should not be completely extended to reduce the risk of injury to the elbow joints.

✅ Avoiding swinging: Swinging should be avoided. Only the arms should move while the rest of the body remains still on the dumbbell bench.

Alternatives and similar exercises to the close-grip bench press

Narrow bench press is just one of many options to strengthen the triceps. Simultaneously, there are alternative approaches that can bring variety to your training. The following section introduces comparable exercises.

Bench press with focus on chest

Performing the bench press with an emphasis on chest muscles is considered a standard among bench press exercises. In the case of barbell bench press, the focus is on the chest muscles. Additionally, there are variations that specifically target different areas of the chest, such as dumbbell flat bench press for the middle chest, barbell incline bench press for the upper chest, or negative barbell bench press for the lower chest.

Tight push-ups / diamond push ups

Diamond push-ups offer the opportunity to strengthen the triceps anywhere without additional training equipment, using only your body weight. Here, you choose a narrow hand position, placing your hands close together on the floor.

Tricep dips and Arnold dips

Hanging dips for the triceps are equally popular among beginners and advanced athletes. The variation named after the Austrian bodybuilder, Arnold Dips, is particularly effective for triceps training.

French Press / Skull Crushers

Executing the French press exercise with the barbell bears strong similarities to the close-grip bench press. Alternatively, the French press can also be performed with dumbbells, cable pulley, or the EZ-bar.