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Close barbell bench press
The conventional bench press with the barbell represents the traditional execution of this exercise. The majority of athletes who engage in narrow bench pressing opt for a barbell. In the following sections, you will discover valuable advice on achieving the optimal body position and execution technique.
Body position
To perform the narrow bench press, you position yourself on a weight bench. Your feet are firmly planted on the ground to provide you with the necessary stability. Your back is upright, and your gaze is directed upward. Subsequently, you grasp the barbell with a grip slightly narrower than shoulder-width. The barbell is held at the level of your chest, while your elbows are close to your upper body.
Movement execution
While exhaling, you raise the barbell, making sure that the movement is solely driven by your arms. Your arms should not be fully extended at the end to protect your elbow joints. Subsequently, you lower the barbell slowly while inhaling. This phase of the movement occurs just below your chest and should not make contact with it. Your elbows remain close to your body during the downward motion.
Stressed muscles and common mistakes
Additional insights into the involved muscle groups and common mistakes when performing the narrow bench press with the barbell can be found on the "Narrow Bench Press" website.
Alternative variants to the narrow bench press with the barbell
To make your training more diverse, you also have the option to incorporate related exercises or alternative variations of the narrow bench press with the barbell.
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